Salsa spaghetti with sardines

Salsa spaghetti with sardines

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(17 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


  • 100g wholewheat spaghetti
  • 2 large ripe tomatoes, 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…

  • 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, questions and tips

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Serena Cook
13th Apr, 2020
A lovely recipe on rotation in our household. I use sardines preserved in olive oil with chili in it to give the recipe a little heat, and use this oil to cook the onions in. For even more heat, I add the chilis from the tin along with the sardines, then remove them right before I serve.
24th Jan, 2017
Great quick standby recipe. When tomatoes aren't in season I use sardines in tomato sauce. I'm funny with the bones so use boneless sardines. Also good with tinned mackerel. I sometimes add capers. The recipe is also easily halved or doubled depending on numbers eating
Marzi's Plate's picture
Marzi's Plate
11th Feb, 2016
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
23rd Sep, 2015
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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