Spaghetti with pilchards

Drain tomato sauce from pilchards and set aside. Place pilchards, breadcrumbs, egg and 2 tbsp of the herbs in a bowl. Season and stir well to combine. Roll tablespoonfuls of the mixture into balls. If it's too soft, add a few extra breadcrumbs.

Heat the oil in a large frying pan over medium heat. Cook pilchard balls, turning, for 6-7 minutes or until golden. Remove from pan then set aside.

Reduce heat to low. Add the tomato, garlic and chilli to the pan. Cook, stirring, for 2 minutes or until aromatic. Stir in oil and remaining herbs. Cook, stirring occasionally, for 6-8 minutes or until thickened slightly. Add the pilchard balls and olives. Cook, covered, for 3-4 minutes or until warmed through.

Meanwhile, cook the spaghetti in a large saucepan of boiling salted water for 8 to 10 minutes or until al dente. Drain, reserving 1⁄4 cup of the cooking liquid. Return the pasta and 1 tbs cooking liquid to the saucepan over low heat.

Add the pilchard balls and sauce to the pasta. Cook, tossing gently, for 1-2 minutes or until combined, adding the remaining cooking liquid if needed. Sprinkle with parsley before serving