Spaghetti Sardines

15 minutes
Amount Per Serving: Calories 495; Fat 14g; Carbs 77g; Sugars 5g; Fibre 5g; Protein 21g; Sodium 1.07g
Most traditional spaghetti sardine recipes call for rather oily recipes. However, this recipe contains far less fat than the traditional recipes. Be generous with the chilli flakes and feel free to substitute anchovies for the sardines.
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  • 400g spaghetti
  • 1 tablespoon olive oil
  • 2 garlic cloves, crushed
  • A pinch of chilli flakes
  • 227g can chopped tomato
  • 2 cans of 120g skinless and boneless sardines in tomato sauce
  • 100g pitted black olives, roughly chopped
  • 1 tablespoon capers
  • Parsley, roughly chopped


  • Cook the spaghetti in a large pan of boiling water for about 10 minutes or until al dente (tender but still firm to the bite), stirring occasionally.

  • Drain the spaghetti in a colander, reserving a little of the cooking water.

  • Heat the oil in a large frying pan, add the garlic and chilli flakes and cook for 1min. Add the spaghetti, reserved cooking water and chopped tomatoes and stir to mix well. Simmer for 10min.

  • Meanwhile, heat a separate large frying pan over medium heat and add the sardines, olives and capers. Stir the ingredients together and cook for 3min.

  • Stir the sauce through the spaghetti. Serve the spaghetti sardines warm.

  • Serving Suggestions: Serve the spaghetti sardines over a bed of lightly steamed greens. A pot of crusty garlic bread on the side is essential.

Frozen Sardines Products

  • Sardine Fillets 1kg
  • Sardines 1kg