Spaghetti with sardines and tomato

Budget-friendly spaghetti with tinned sardines and tomato, Sicilian style. Rich in omega-3 and flavour, it makes a quick, healthy store-cupboard supper ready in 20 minutes.

Preparation: 5 min  |  Cooking: 15 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 281 kcal · 20 g protein · 33 g carbohydrate · 7 g fat

Ingredients

• 300 g spaghetti
• 2 tins of sardines
• 2 tins of chopped tomatoes
• 2 cloves of garlic
• 1 chilli
• 1 bunch of parsley

Method

1. Fry the garlic and chilli in the oil.
2. Add the tomatoes and simmer for 10 minutes.
3. Crumble the sardines into the sauce.
4. Toss with the spaghetti and parsley.

Nutritional benefits

Sardines are packed with omega-3, calcium and vitamin D, which are very good for the heart and cholesterol, and they cost next to nothing. Tomato provides lycopene. This is a complete, inexpensive and healthy store-cupboard dish, especially made with wholewheat pasta for extra fibre.

Variations and substitutions

• With tinned mackerel.
• With capers and olives (Sicilian style).
• With wholewheat pasta.
• With pine nuts and raisins (traditional).

Storage and making ahead

Best fresh; keeps for 2 days. The sauce can be made ahead.

💡 Good to know

Tinned sardines are just as rich in omega-3 as fresh ones and are always to hand: a healthy store-cupboard ally.

Read also

Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes.

The ingredients in this recipe: spaghetti · sardines · tomatoes · garlic · chilli.

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