Sardines with pasta and tomato sauce


25 mins


Health benefits:

Sardines are a great source of heart-healthy omega-3s and are much cheaper than salmon. Their little edible bones pack an extra nutrition punch by providing calcium.

Have some leftover? Cooling and reheating pasta creates resistant starch. This acts as a beneficial dietary fibre as it is harder for your body to break down. Cooking the pasta in salted water also makes it easier to digest as the salt breaks down fructans in the pasta.


  • 4 tins of sardines
  • 1 tbsp of extra virgin olive oil
  • 3 cloves of garlic
  • 1 tbsp of tomato puree
  • 2 red onions
  • 2x 400g cans of Italian chopped tomatoes
  • 1/2 tsp of chili flakes
  • 2 tsp of dried basil
  • 400g linguine pasta
  • 2 tsp of oregano

Optional Extras

  • Parmesan
  • Fresh parsley
  • Fresh basil
  • 125ml white wine
  • Lemon juice


  1. Chop red onions and garlic cloves
  2. Fry red onions in olive oil until translucent
  3. Add the chopped garlic cloves and chilli flakes
  4. Add tinned tomatoes, dried basil and oregano
  5. Leave to simmer on a low heat until the liquid starts to evaporate, thickening in texture
  6. Boil the pasta in salted water for 9-11 minutes
  7. Drain the pasta, saving some of the pasta water on the side to add to the tomato sauce
  8. Add the pasta water to the tomato sauce and heat until the sauce has thickened and reached your desired consistency
  9. Add the tinned sardines and pasta to the sauce, mixing everything together
  10. Serve with optional extras: parmesan, drizzle of extra virgin olive oil, lemon juice, fresh rocket, fresh basil

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