This shelf holds one tin of sardines packed in spiced tomato, enough to build a quick dinner for two. The heat and brininess need only pasta and a few staples to become something worth eating on a weeknight.

Serves 2. 20 minutes, 15 at the stove.

About 500 calories a serving, 16 g protein, 86 g carbohydrate, 10 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring a pot of salted water to a boil and cook 8 ounces of pasta until it is tender with a slight resistance at the centre.10 min
2. While the pasta cooks, mince 2 garlic cloves and warm 1 tablespoon of oil in a skillet over medium heat.
3. Add the minced garlic and cook for 30 seconds until fragrant, then pour in the tin of sardines with its sauce, stirring gently to break up the fish without losing the sauce.1 min
4. Let the sardines warm through for 2 minutes, then taste and adjust for salt and pepper.2 min
5. Drain the pasta and add it to the skillet, tossing gently to coat each strand with the spiced tomato sauce and sardine oil.

Note Swap canned tuna packed in oil for the sardines if you prefer milder heat. Leftovers keep in the fridge for two days and are good cold or reheated gently. Serve with a green salad dressed in vinegar to cut the richness.