Sardine Pasta
A fast, nutritious pasta dish loaded with protein-rich sardines, fresh herbs, and juicy cherry tomatoes. Ready in just 15 minutes, it’s a perfect weeknight meal that’s fiber-rich, heart-healthy, and bursting with flavor.
Equipment
- 1 large skillet or saucepan (10-inch)
- 1 pot for cooking pasta
- Measuring Spoons & Cups
- Cutting Board & Knife
- Wooden spoon or spatula
Ingredients
For the Pasta & Sauce
- 2 tsp olive oil preferably high-quality, like MINA
- 3 –4 garlic cloves minced
- 1 cup cherry tomatoes
- 2 cans sardines boneless, packed in olive oil
- 1 ½ tbsp capers
- ¼ cup fresh herbs basil and oregano
- ¼ tsp salt
- ¼ tsp black pepper
- 1 box spaghetti cooked
- ½ cup reserved pasta water
For Serving
- ¼ cup extra virgin olive oil
- Zest of 1 lemon
- ½ tsp chili flakes optional
Instructions
- Prepare Your Ingredients: Before turning on the stove, gather all your ingredients. Mince 3–4 garlic cloves, halve or leave small cherry tomatoes whole, chop fresh basil and oregano leaves, and zest one lemon. Open your sardine cans and set aside the capers. Having everything ready ensures a smooth cooking process and prevents any rushed moments.
- Heat the Olive Oil: Place a large skillet or 10-inch saucepan over medium heat and pour in 2 teaspoons of high-quality olive oil. Allow it to warm gently for 30–60 seconds. Using good olive oil here is crucial as it forms the flavor base for the pasta sauce.
- Sauté the Garlic: Add the minced garlic to the warm oil. Stir constantly with a wooden spoon or spatula for about 1–2 minutes until fragrant and slightly golden. Be careful not to burn the garlic, as it can turn bitter and overpower the dish. This step infuses the oil with aromatic flavor that will carry through the sauce.
- Cook the Cherry Tomatoes: Add the cherry tomatoes to the skillet with the garlic. Gently stir to coat them in the olive oil. Allow them to cook for 3–4 minutes until they soften and begin to burst, releasing their natural juices. This creates a lightly sweet, tangy base for your sardine pasta sauce.
- Add the Sardines: Carefully add the sardines to the skillet. For best results, use boneless, skinless sardines packed in olive oil. Break them slightly with your spatula, but avoid overmixing—they should remain in chunky, tender pieces. This step ensures a hearty texture and keeps the flavors distinct.
- Incorporate the Capers: Add 1 ½ tablespoons of capers to the skillet and gently sauté for 1–2 minutes. The capers add a briny, slightly tangy contrast that balances the richness of the sardines and olive oil. Stir carefully to mix them evenly without breaking up the sardine chunks.
- Season and Add Fresh Herbs: Sprinkle in ¼ teaspoon of salt and ¼ teaspoon of black pepper, then add the fresh basil and oregano leaves. Stir gently to combine. The fresh herbs brighten the dish, adding an aromatic layer that elevates the flavors of the sardines and tomatoes.
- Cook the Pasta: While the sauce is cooking, prepare the spaghetti in a separate pot according to package instructions. Salt the water generously. Once the pasta is al dente, reserve ½ cup of pasta water before draining. This starchy water will help create a silky, cohesive sauce when combined with the sardine mixture.
- Combine Pasta and Sauce: Add the drained spaghetti directly into the skillet with the sauce. Toss gently to coat the noodles evenly. Gradually pour in small amounts of the reserved pasta water as needed to loosen the sauce and create a creamy texture. This technique helps the sauce cling to the pasta beautifully.
- Final Flavor Enhancements: Turn off the heat and drizzle ¼ cup of extra virgin olive oil over the pasta. Add the lemon zest and, if desired, ½ teaspoon of chili flakes for a mild kick. Toss lightly one more time to incorporate all the flavors. This finishing touch enriches the dish with freshness, aroma, and a luscious finish.
- Serve and Enjoy Immediately: Transfer the sardine pasta to serving plates and enjoy while warm. Pair with a side of garlic bread, a fresh salad, or a light vegetable dish.This recipe is best eaten immediately to enjoy the full vibrancy of the flavors and the creamy, saucy texture.
- Storage Notes: If you have leftovers, store in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet with a splash of water to restore the sauce’s consistency. Avoid freezing, as the texture of sardines and pasta can change.
Notes
- Always use boneless, skinless sardines to avoid tiny bones and ensure smooth, enjoyable bites.
- Opt for high-quality extra virgin olive oil—it enhances both flavor and richness in the sauce.
- Fresh herbs like basil and oregano brighten the dish; dried herbs can be used in a pinch but reduce vibrancy.
- Pasta water is key for a creamy, cohesive sauce—add gradually until the desired texture is reached.
- Avoid over-stirring the sardines to keep chunks intact and flavorful.
- Lemon zest adds brightness without sogginess; avoid using lemon juice directly.
- Customize by adding shallots, onions, or bell peppers for extra depth of flavor.
- Serve immediately for the best taste; the pasta thickens if left too long.
- Canned salmon can be a delicious alternative if you prefer variety.
