To get your fill of healthy-fat omega-3s, mackerel, kippers, salmon, herring, fresh crab, sardines… are all great!

Extremely well-balanced and flavoursome, I’d recommend adding this nutritious and delicious Sicilian sardine spaghetti dish to your weekday post-training repertoire, especially if you’re trying to eat healthily on a budget.


  • 400g wholemeal spaghetti
  • 2 tbsps raisins
  • Pinch of saffron (optional)
  • 1 tbsp olive oil
  • 1 large white onion, peeled and finely sliced
  • 1 tbsp fennel seeds, coarsely crushed
  • 1 large clove garlic, peeled and finely sliced
  • 1 tbsp breadcrumbs
  • Zest of 1 lemon
  • 2 x 120g tins sardines in oil, drained
  • 3-4 tinned anchovies, chopped
  • 50ml white wine
  • Juice of 1/2 lemon
  • 2 tbsps pine nuts
  • Pinch of dried chilli flakes
  • 1 tbsp chopped parsley


  • STEP 1

    Put the raisins and saffron (if using) in a small bowl and cover with boiling water.

  • STEP 2

    Heat 1tsp of oil in a frying pan over a low heat. Add onion and fennel seeds and fry for 5mins. Add breadcrumbs, stir until golden. Stir in lemon zest and garlic, cook for 1min. Transfer to a plate.

  • STEP 3

    Cook the spaghetti in salted water as per pack instructions. Drain, reserving some of the liquid. Using the same frying pan, add sardines and anchovies and warm through over a gentle heat. Add the reserved onion mixture, then turn up the heat, add the wine, raisins and saffron water and boil for 30secs.

  • STEP 4

    Add the drained spaghetti and some of the cooking liquid, and toss to combine. Finish off with the pine nuts, chilli flakes and chopped parsley, and serve.


Boost your omegas!

Already high in omega 3’s, you can boost this dish even further with a few simple swaps:

1. Swap out the pine nuts for omega 3-rich walnuts - keep the skins on, as the skin packs most of walnuts’ phenol antioxidants

2. Toast a handful of hemp, flax and pumpkin seeds and sprinkle over with the Parmesan

3. Swap the sardines for tinned or fresh mackerel which is even more loaded with omega 3’s.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (