Sardine Pasta

Wholewheat spaghetti with sardines and cherry tomatoes

Category: Main meal | Serves: 2 (generous portions)

Prep time: 10 minutes | Cooking time: 15 minutes


150-175g (5 1/2 - 6oz) dried wholewheat spaghetti

2 tsp olive oil

1 small red onion, finely chopped

1 clove garlic, crushed (optional)

A good pinch or two of dried chilli flakes

175g (6oz) ripe cherry tomatoes, halved

85g (3oz) frozen peas

150ml (1/4 pint) passata

120g (4 1/4oz) can sardines in tomato sauce

1 tbsp shredded fresh basil leaves, plus extra to garnish

Freshly ground black pepper, to taste

  1. Cook spaghetti in a large pan of boiling water for 10-12 minutes or according to packet instructions, until tender.
  2. Meanwhile, make sauce. Heat olive oil in a non-stick saucepan; add onion and garlic (if using) and sauté for 5-7 minutes or until onion is softened.
  3. Stir in chilli flakes, tomatoes, peas, passata and sardines with their sauce, breaking up sardines roughly. Cover and simmer for about 5 minutes or until sauce is hot and tomatoes are softened. Stir in basil; season with black pepper.
  4. Drain spaghetti, reserving 2 tablespoons of the cooking water; add reserved cooking water to sardine sauce in pan. Add spaghetti to sauce, toss to mix well. Serve immediately, sprinkled with extra shredded basil.

Cook's tips

  • Try dried white or spinach pasta (such as spaghetti, tagliatelle, fusilli or penne) instead of wholewheat spaghetti, or use another type of dried wholewheat pasta (such as fusilli or penne).
  • Substitute sardines with canned mackerel fillets in tomato sauce.
  • Try using frozen (defrosted) baby broad beans or sweetcorn kernels in place of the peas.
  • Serve with a dark green leaf salad if you like.

Nutritional information

Spaghetti with Sardines and Tomatoes