Salsa spaghetti with sardines

Salsa spaghetti with sardines

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(6 ratings)

Prep: 15 mins Cook: 15 mins


Serves 2
Storecupboard canned fish is a convenient source of omega-3 oils. Serve with wholewheat pasta, tomatoes, olives, onions and chilli

Nutrition and extra info

Nutrition: per serving

  • kcal442
  • fat16g
  • saturates3g
  • carbs43g
  • sugars10g
  • fibre7g
  • protein31g
  • salt1.7g
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  • 100g wholewheat spaghetti
  • 2 large ripe tomato, finely chopped



    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 1 red onion, very finely chopped
  • 15g pitted black kalamata olive, quartered
  • ½ tsp finely chopped red chilli
  • zest and juice ½ lemon, to taste



    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 4 tbsp shredded basil or 1 tsp chopped fresh oregano



    Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

  • 2 x 120g cans sardines in olive oil, drained, oil reserved (optional)



    Sardines are named after the island of Sardinia, where they were once found in abundance. Found…


  1. Boil the spaghetti following pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil or oregano. Heat the sardines either in the microwave or in a pan.

  2. Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper, and a little oil from the can, if you like.

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Comments (2)

Marzi's Plate's picture

Very fast and full of flavour meal. I love the idea of adding fresh basil leaves. Great, cheap and healthy recipe that contributes to our daily intake of omega-3 fats.

rosievimes's picture

A cheap & healthy dish, the flavours compliment each other well. Quick to make so it's a perfect mid-week dinner.

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