Pasta Puttanesca is a classic Italian dish that is pretty healthy without all my additions to it. But, I do like to add lots of veggies in a dish like this, as it is such a good way to eat more variety and quantity of veggies.

Having a good variety of fibre rich foods will give your gut a boost as the good bacteria love fibre as this is their food source. Of course if you react to any foods, adjust the vegetables to suit you, especially if you are trialling FODMAPs (this is just a diet to work out what foods you react to, not a permanent diet).

You can also have this recipe without the fish if you prefer as that is how the original recipe reads. It is just as delicious without the fish as it is with the fish. In fact, I find the fish flavour to be quite mild for those that don’t like fish. It does have some anchovies in it, but again they are barely noticeable. Remember though that for good health it is recommended to have oily fish at least twice a week. If you are not doing this, you may want to speak to your dietitian to work out a plan to get enough of the good oils and other beneficial nutrients.

The Heart Foundation have a position statement that states the following:

People who regularly consume diets high in fish tend to have lower risks of a range of conditions including heart disease, stroke, macular degeneration and dementia in older adults.(1)

Oily fish includes “salmon blue-eye trevalla, blue mackerel, herring, canned sardines, canned salmon and some varieties of canned tuna. Other fish such as barramundi, bream or flathead, and seafood such as arrow squid, scallops and mussels, are also good sources of omega-3 (2)”.

On another note, try to get hold of some good wholemeal pasta for more benefits to your gut health. It is sometimes hard to find, but try the pulse pasta if you get stuck. Wholemeal pasta has about 8 – 9g of fibre per serve which is quite high. So it’s an excellent choice.

pasta puttanesca with fish