SMASH'ing Diet: Puttanesca, the perfect anchovy pasta dish


Hot Flush keep banging on about the Mediterranean diet and getting your fill of oily fish, our old staple should help. This infallible anchovy-based pasta dish is a perfect saucy, source of omega-3 fish oil.

It’s a cheap, easy to make recipe and has the ideal balance between rich, salty and sharp flavours.

We’ve adapted a Rosie Reynolds recipe.


Serves:          4

Prep time:     10 minutes

Cook time:    20 minutes

puttanesca pasta.jpg


  • 400g wholemeal pasta
  • 2tbsp olive oil, plus extra to drizzle
  • 8 anchovy fillets, chopped
  • 3 garlic cloves, chopped
  • ½ tsp dried chilli flakes
  • 1 tsp dried oregano
  • 1 x 400g can chopped tomatoes
  • Large handful black olives, pitted
  • 1 tbsp capers, drained and roughly chopped
  • A handful fresh basil, chopped


  1. Cook the pasta according to packet instructions until al dente, (no need to add any salt to this dish, as the anchovy more than compensates). Meanwhile heat the oil in a large frying pan, throw in the anchovy and sizzle for 2 minutes until they’ve broken down.
  2. Add the garlic, dried chilli and oregano and cook for 1 minute. Pour in the tomatoes, increase the heat and bubble for 3-5 minutes or until the sauce has thickened. Stir in the olives and capers.
  3. Drain the pasta, leave a bit of water coating it, then tip into the tomato sauce. Toss the pasta to coat it in the sauce, add a drizzle of olive oil and allow the sauce to emulsify slightly.
  4. Serve immediately with some chopped fresh basil.



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