3 tablespoons extra virgin olive oil                                                                      1 onion—finely chopped                                                                      2 cloves garlic—finely chopped                                                                      4 anchovy fillets—chopped                                                                      1 small red chili—deseeded and finely chopped                                                                      2 teaspoons capers—rinsed and drained                                                                      8 pitted black olives—quartered                                                                     14 oz (420g) canned tomatoes—chopped                                                                      ½ teaspoonsea salt                                                                      ¼ teaspoon freshly ground black pepper                                                                      1 tablespoon finely chopped fresh flat-leaf parsley                                                                      7 oz (200g)spaghetti                                                                                                                                                                                                                                METHOD    HEAT 2 tablespoons of the oil in a frying pan over a medium heat and cook the onion for 6 minutes, stirring occasionally. ADD the garlic and anchovies and cook for a minute, stirring to break up the anchovies. ADD the chili, capers, olives, tomatoes, salt and pepper, and bring to the boil. REDUCE the heat to medium-low and simmer, uncovered, for 10 minutes, stirring occasionally. WHILE the sauce is simmering, cook the pasta. DRAIN the cooked pasta into a colander and put the sauce in the bottom of the pot. TOP with the hot pasta, parsley and reserved tablespoon of olive oil, and toss together gently to combine. Variation: To make this meal more protein-packed you can add a 6 oz (180g) can of tuna (drained and flaked) to the sauce at the end of cooking to heat through.