Courgetti Pollocknese*

*does not contain Pollock**

** unless you want it to.

This is a recipe I originally put up on a popular recipe site, but they changed a few bits, including the name, so here it is again...

This is a dish the kids love - particularly the name of it. Courgette with Sardines in Tomato Sauce is not going to set their taste buds tingling. It's a very loose version of Spaghetti Bolognese (bearing as much resemblance to  Spaghetti Bolognese as "Spaghetti Bolognese" does to the true Italian Ragu). The kids enjoy my normal bolognese, but I wanted a version which was healthier for them. As a result, it has no meat, and instead uses oily fish. It is low on carbs (except for a spoonful of sugar to tone down the tomatoes), replacing the pasta with julienne or spiralised courgette. 

If you don't like sardines, try another oily fish. Salmon will work (cook it first, flake it up, and add it after the passata and before the courgette to re-heat it).

Pollock may also work. So I'm keeping the name. (They don't have a similar problem with Toad in the Hole or Spotted Dick.)

I would say this serves 2 adults, and in total takes around 25 mins to prepare and cook.

Ingredients

2 tablespoons olive oil

1 onion, sliced

2 anchovy fillets (in oil)

1 clove garlic, finely chopped

3 tins sardines in olive oil, drained

500g passata

4 medium courgettes

1 handful fresh basil leaves, torn

1/2 teaspoon dried oregano

1 teaspoon sugar

Black pepper 

Method

1. Heat 1 tablespoon of olive oil in a frying pan, and add the sliced onions. Gently cook until they start to soften or become translucent.

2. Add the anchovies and stir to break them up. Let them dissolve. Anchovies in oil have already been filleted, which is why I tend to use them. Add the garlic and stir for one more minute.

3. Add the sardines to the pan, breaking them up, then add the passata, basil leaves, oregano and sugar. Leave to gently simmer while you prepare the courgette.

4. Using a julienne peeler, peel the courgettes down to the seeds to produce long thin pieces of courgette, resembling spaghetti. Pat them dry if necessary.

5. Add the remaining oil to a second frying pan, and add the courgette spaghetti. Stir fry it for 4 to 5 minutes. Once it's ready, add it to the tomato and sardine mixture.

6. Heat it for a few more minutes combining it with the sauce, add black pepper to taste, and serve.