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Piquant tomato pasta sauce
A deliciously different sauce using fresh plums tomatoes is an ideal accompaniment to white fish as well as pasta.
What you need
- 6 tsp olive oil
- 45 ml pine nuts
- 1 onion, peeled and finely chopped
- 1 pinch chilli powder
- 12 plum tomatoes, peeled and chopped
- 2 tsp chopped fresh oregano
- 2 tsp chopped fresh thyme
- 6 tsp-45 ml capers, drained
- seasoning
Method
Heat the oil in a pan. Toast the pine nuts for 1-2 min until golden.
Add the onion. Fry gently for 5 min. Stir in the garlic. Cook for 1 min.
Add the tomatoes, chilli and herbs. Partially cover and simmer, stirring occasionally, for 30 min until thickened.
Add the capers and seasoning. Simmer for 5 min.
Toss into pasta or serve with fish.
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Preparation 8 minutes Cook 42 minutes Total 50 minutes -
Energy 219 kcal/serving Fat 2.05 g/serving Carbohydrates 111.05 g/serving Glycaemic Index 4 Glycaemic Load 1.30 
Serving suggestion
Cheese and spinach ravioli or cooked white fish.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 917 | 157 | 10475 | 8350 |
| Energy (kcal) | 219 | 37.7 | 2500 | 2000 |
| Protein (g) | 6.53 | 1.12 | ||
| Carbohydrate (g) | 28.1 | 4.84 | 345 | 275 |
| Fat (g) | 11.9 | 2.05 | 95 | 70 |
| Fat (saturated) (g) | 1.68 | 0.29 | ||
| Fibre (g) | 6.84 | 1.18 | ||
| Sodium (mg) | 178 | 30.7 | ||
| Salt (equivalent) (g) | 0.45 | 0.08 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 344 | 59.3 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.47 | 0.08 | 2 |
| Vitamin C (mg) | 106 | 18.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.20 | 0.55 | 10 |
| Zinc (mg) | 0.83 | 0.14 | 15 |
| Calcium (mg) | 36.1 | 6.21 | 800 |
| Folate (mcg) | 90.2 | 15.5 | 200 |
| Iron (mg) | 3.27 | 0.56 | 14 |
| Magnesium (mg) | 79.1 | 13.6 | 300 |
| Niacin (mg) | 3.73 | 0.64 | 18 |
| Pantothenic acid (mg) | 1.38 | 0.24 | 6 |
| Riboflavin (mg) | 0.29 | 0.05 | 1.6 |
| Phosphorous (mg) | 170 | 29.4 | 800 |
| Thiamin (mg) | 0.38 | 0.07 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh oregano or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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