Sardines with pasta is a Mediterranean-inspired dish that has gained popularity due to its simplicity and bold flavours. The combination of fresh or canned sardines with pasta is not only delicious but also nutritious, providing a good source of protein, omega-3 fatty acids, and essential vitamins. The oily richness of the sardines pairs beautifully with the lightness of pasta, creating a harmonious balance that makes this dish a satisfying option for both lunch and dinner.
One of the most important elements in this dish is the sauce. Given that sardines are quite robust in flavour, the accompanying sauce needs to complement rather than overpower the fish. A garlic and lemon-based sauce works particularly well, cutting through the oiliness of the sardines and adding a refreshing zing. The garlic, gently sautéed in olive oil, releases its aromatic sweetness, while a splash of lemon juice adds brightness to the dish. Capers or olives can also be incorporated into the sauce, bringing an added briny sharpness that enhances the natural flavours of the sardines.
Herbs such as parsley and basil are often used to finish the dish, providing a fresh, green note that lifts the entire plate. A handful of toasted breadcrumbs scattered on top introduces a delightful crunch, offering a pleasant contrast in texture to the softness of the pasta and sardines. For a spicier kick, a sprinkle of dried chilli flakes can be added, imparting warmth without overwhelming the palate.
The choice of pasta plays a role in how the dish comes together. Long pasta such as spaghetti or linguine is often favoured, as it allows the sauce to cling to the strands, ensuring each bite is packed with flavour. However, short pasta shapes like fusilli or penne can also be used, particularly if a chunkier sauce is desired.
In essence, sardines with pasta is a dish that highlights the beauty of simple ingredients. Its roots in traditional Mediterranean cooking make it a wholesome and flavourful option that is both easy to prepare and rich in taste. With the right balance of sauce and pasta, sardines can be transformed into a delicious meal that evokes the essence of coastal living.
Pasta with Sardines and Garlic Sauce
Ingredients
- 400 g spaghetti linguine
- 2 tbsp olive oil
- 3 cloves garlic thinly sliced
- 120 g sardines in olive oil / drained
- 1 medium lemon zest
- 2 tbsp capers optional
- 50 g black olives pitted and sliced
- 1 tsp dried chilli flakes optional
- 50 g parsley fresh finely chopped
- salt to taste
- ground black pepper to taste
- 30 g breadcrumbs toasted
Instructions
- Bring a large pot of salted water to the boil and cook the pasta according to the packet instructions until al dente.400 g spaghetti
- While the pasta is cooking, heat the olive oil in a large frying pan over medium heat. Add the garlic and sauté until golden and fragrant, about 2 minutes.2 tbsp olive oil, 3 cloves garlic
- Add the sardines, breaking them into smaller pieces with a spoon. Stir in the lemon zest, juice, capers (if using), olives, and chilli flakes. Cook for 3-4 minutes to warm through.120 g sardines, 1 medium lemon, 2 tbsp capers, 50 g black olives, 1 tsp dried chilli flakes
- Drain the pasta, reserving a small cup of pasta water. Toss the pasta into the frying pan with the sardine mixture, adding a splash of the reserved pasta water to loosen the sauce if needed.
- Season with salt and pepper, and stir in the fresh parsley. Serve immediately, garnished with toasted breadcrumbs if desired.50 g parsley, salt, ground black pepper, 30 g breadcrumbs
6 comments
I’ve had a tin of sardines in the larder for an age. Finally a use for them. I was apprehensive to start with but needn’t have been. A tasty dish that’s surprisingly not that fishy!
I made this dish for a quick weeknight dinner, and it exceeded my expectations! The sardines paired beautifully with the lemony sauce, and the addition of olives gave it a lovely briny depth.
It’s full of flavour yet light, making it a perfect choice when you’re after something delicious but not too heavy. The toasted breadcrumbs on top added just the right amount of crunch. Will definitely make this again!
I was a bit unsure about using sardines, but they were absolutely delicious with the pasta and lemon sauce. It’s such a simple recipe, but the flavours come together beautifully.
I enjoyed the simplicity of the recipe, and it was easy to follow. However, I found the sardines a bit too overpowering for my taste. The lemon and garlic did help to cut through the fishiness, but I think I would have preferred a milder fish.
I was looking for something healthy yet tasty, and this sardine pasta was the perfect choice. It’s so quick to prepare, which is a huge plus when you’re short on time.