Recipes
Ratatouille orzo with sardines
A saucy bake with bold, Italian flavours, it’s an easy way to get oily fish and vegetables into an evening meal.
A saucy bake with bold, Italian flavours, it’s an easy way to get oily fish and vegetables into an evening meal.
Cook: 45 Mins
Serves: 4
Price: £0.91 per serving
Nutritional Information
Each 346g serving contains
Energy
6311kj
436kcal
6311kj
436kcal
22%
Fat
8.7g
8.7g
Low
12%
12%
Saturates
1.4g
1.4g
Low
7%
7%
Sugars
7.3g
7.3g
Low
8%
8%
Salt
0.35g
0.35g
Low
6%
6%
2
of your 5-a-dayof your reference intake.
Typical energy values per 100g:
1824kj/436kcal
Typical energy values per 100g:
1824kj/436kcal
Ingredients
120g tin sardines in sunflower oil, drained reserving 2 tsp of the oil
500g bag Cook by Asda Frozen Mediterranean Veg Mix
400g tin Just Essentials by Asda Chopped Tomatoes in Tomato Juice
325g Asda Orzo Pasta
30g fresh basil, chopped with some leaves to serve
Method
1
Heat the oven to 200°C/180°C fan/gas 6 and tip the sardine oil (or vegetable oil) and frozen vegetables into a roasting tin. Shake to mix, then roast for 15 mins.
2
Using a knife or your hands, carefully remove as many of the sardine spines and bones as you can from the middle of the sardine fillets, and gently flake with a fork.
3
Stir the chopped tomatoes into the tin, along with the orzo, flaked sardines, 500ml of boiling water, chopped basil leaves and some salt and pepper.
4
Cover the dish with foil and bake for 20 mins, then remove the foil and bake for a final 5 mins until the orzo is tender.
5
Use a wooden spoon to scrape up any stuck orzo from the bottom and corners of the tin, and give the whole dish a good mix so everything is equally saucy. Scatter with the basil leaves and serve.