Wholesome Sardine Pasta Recipe

I never thought I’d be the type of person to get excited about canned fish, but here we are. Growing up, sardines were just those mysterious little fish that sat in the back of our pantry – my mom bought them occasionally but never knew quite what to do with them.

It wasn’t until I started experimenting with quick weeknight meals that I discovered how well sardines work in pasta. While some people might wrinkle their nose at the idea, this simple combination has become one of my go-to dinners. The trick is knowing how to balance the flavors, which took me a few tries to figure out.

Which Kind of Sardines Should I Use?

For pasta dishes, you’ll want to look for sardines packed in olive oil rather than water, as they tend to be more flavorful and have a better texture. Most grocery stores carry several options – you can choose between boneless skinless sardines or those with the bones left in (don’t worry, the bones are completely edible and actually add great calcium). Spanish and Portuguese sardines are particularly good choices for this recipe, but any good-quality canned sardines will work well. Just be sure to drain off most of the oil from the can before adding them to your pasta, since we’re adding fresh olive oil to the dish separately.

Options for Substitutions

This simple pasta dish is pretty adaptable – here are some swaps you can try:

• Sardines: While sardines give this dish its signature flavor, you can use canned mackerel, tuna, or anchovies instead. If using anchovies, reduce the amount to 4-5 fillets since they’re saltier.
• Spaghetti: Any long pasta works here – try linguine, fettuccine, or bucatini. Even shorter shapes like penne or fusilli will do the job.
• Cherry tomatoes: Regular diced tomatoes work fine, or you can use 1 cup of canned diced tomatoes (drained). In a pinch, 2 tablespoons of tomato paste mixed with a bit of water will work too.
• Capers: No capers? Try chopped green olives for that briny taste. You might want to use a bit less salt if making this swap.
• Fresh herbs: If you don’t have fresh herbs, use 1 tablespoon of dried Italian herbs instead. Just add them earlier in the cooking process to help release their flavors.
• Lemon zest: You can skip the zest and add a splash of lemon juice at the end, or use a splash of white wine vinegar for that acidic kick.

Watch Out for These Mistakes While Cooking

The biggest mistake when making sardine pasta is breaking up the fish too much during cooking – you’ll want to gently fold in the sardines at the very end to maintain their meaty texture and keep nice-sized chunks throughout your dish. Another common error is not saving enough pasta water before draining; this starchy liquid is essential for creating a silky sauce that perfectly coats each strand of spaghetti, so set aside at least 1/2 cup before draining. The timing of adding garlic can make or break this dish – cooking it over high heat or for too long will result in bitter, burnt pieces, so keep the heat medium-low and cook just until fragrant, about 30 seconds. For the best flavor development, try adding the lemon zest and fresh herbs right before serving, rather than cooking them, which helps maintain their bright, fresh taste and prevents the herbs from becoming dull and lifeless.

What to Serve With Sardine Pasta?

This Mediterranean-style pasta dish pairs really well with a simple arugula salad dressed with just lemon juice and olive oil – the peppery greens are a nice contrast to the rich sardines. A side of crusty bread is perfect for soaking up any extra sauce left on your plate (and trust me, you’ll want to catch every drop!). If you’re looking to add more veggies to your meal, try some quick-sautéed broccoli rabe or spinach with garlic, which complements the flavors in the pasta without overwhelming them. For a really casual weeknight dinner, I like to serve this with a glass of crisp white wine and call it done!

Storage Instructions

Keep Fresh: Once your sardine pasta has cooled down, place it in an airtight container and pop it in the fridge. It’ll stay good for up to 3 days. The flavors actually get better as they meld together overnight, making this a great make-ahead meal for busy weekdays.

Pack Away: If you’re meal prepping, divide the pasta into individual portions in separate containers. This makes it super easy to grab and go for lunch. Just remember that pasta tends to absorb sauce over time, so you might want to drizzle a little olive oil on top before storing.

Warm Up: To enjoy your leftover sardine pasta, gently warm it in a pan over medium-low heat with a splash of water or olive oil to help loosen up the sauce. A quick minute or two in the microwave works too, but the stovetop method helps maintain the best texture. Give it a good stir before serving to redistribute all those yummy sardines and capers.

Preparation Time	10-15 minutes
Cooking Time	15-25 minutes
Total Time	25-40 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 900-1000
• Protein: 50-60 g
• Fat: 45-50 g
• Carbohydrates: 100-110 g

Ingredients

For the sauce:

• 1/4 tsp pepper
• 1 cup cherry tomatoes (halved for quicker cooking)
• 3-4 garlic cloves (freshly minced for best flavor)
• 1/4 cup fresh herbs
• 2 cans sardines (packed in olive oil, drained)
• 2 tsp olive oil
• 1/4 tsp salt
• 1 1/2 tbsp capers

For the pasta:

• 1 box spaghetti (I use Barilla brand)
• 1/2 cup reserved pasta water

For the finishing touches:

• 1/4 cup olive oil (I recommend California Olive Ranch)
• 1/2 tsp chili flakes
• zest of 1 lemon (adds bright acidity)

Step 1: Prepare the Sauce Base

Heat a sauce pan or 10-inch skillet over medium heat and add a generous amount of quality olive oil.

Once the oil is hot, add minced garlic and a handful of seasonal sweet cherry tomatoes.

Allow the tomatoes to burst slightly and release their juices, forming the base of your sauce.

Step 2: Add Sardines and Capers

Once the tomatoes have burst, gently add in the boneless sardines.

Stir them into the sauce, ensuring they are well incorporated.

Then, add capers and saute gently, allowing the flavors to meld together.

Step 3: Incorporate Fresh Herbs and Seasonings

Finish the sauce with plenty of fresh herbs, such as a combination of fresh oregano and fresh basil, to add brightness and aroma.

Season with salt, pepper, and a good amount of chili flakes for a kick, adjusting to your taste preferences.

Step 4: Cook the Pasta

While preparing the sauce, simultaneously cook your pasta of choice—preferably spaghetti or linguine—according to package instructions.

Reserve a cup of pasta water before draining, which will be used to achieve the perfect sauce consistency.

Step 5: Combine Pasta and Sauce

With the sauce ready, add the drained pasta to the skillet.

Gradually mix in the reserved pasta water, stirring to combine.

The starchy water will help the sauce become creamy and luscious, coating each strand of pasta beautifully.

Step 6: Finish with Olive Oil and Serve

Once the pasta is well coated, finish with a hefty drizzle of quality extra virgin olive oil for added richness and flavor.

This step ensures the olive oil’s taste remains pronounced, as it’s used as a topping rather than being cooked.

Serve immediately and enjoy your flavorful pasta with sardines!