10-Minute Sardine Pasta
This 10-Minute Sardine Pasta is a classic Southern Italian 'poor man's pasta' that transforms pantry staples into a surprisingly flavorful and satisfying meal. The rich oil from the sardine can forms the base of a simple yet delicious sauce, perfect for a quick weeknight dinner.
For 2 servings
Bring a large pot of generously salted water to a rolling boil. Add the spaghetti and cook according to package directions until al dente.
While the pasta cooks, carefully drain the olive oil from the can of sardines into a large skillet or frying pan. Set the sardines aside.
Heat the skillet over medium-low heat. Add the sliced garlic and red pepper flakes to the sardine oil (and the extra 1 tbsp olive oil if the sardine oil isn't enough to cover the bottom of the pan). Sauté gently for 2-3 minutes until the garlic is fragrant and lightly golden, being careful not to burn it.
Just before the pasta is done, scoop out about 1/2 cup of the starchy pasta water and set aside. Drain the spaghetti.
Add the drained spaghetti directly to the skillet with the garlic and chili. Gently flake the reserved sardines into the pan, breaking them into smaller pieces with a spoon or spatula.
Pour in about 1/4 cup of the reserved pasta water. Toss everything together vigorously for 1-2 minutes, allowing the sauce to emulsify and coat the pasta. Add more pasta water, a tablespoon at a time, if the sauce seems too dry.
Remove the skillet from the heat. Stir in the chopped fresh parsley, a generous squeeze of fresh lemon juice, and a sprinkle of lemon zest.
Taste and season with additional salt and freshly ground black pepper if needed. Serve immediately, perhaps with an extra drizzle of good quality olive oil.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use good quality sardines packed in olive oil (not water or soybean oil) as the oil forms the base of your sauce.
- 2Don't overcook the garlic; it should be fragrant and lightly golden, not burnt, to avoid a bitter taste.
- 3Always reserve some pasta water! It's essential for creating a silky, emulsified sauce that clings beautifully to the spaghetti.
- 4For an extra layer of flavor, consider adding a tablespoon of capers or finely chopped olives along with the sardines.
Adapt it for your goals.
Herb Swap
Instead of parsley, try fresh dill or mint for a different aromatic profile that pairs well with sardines.
Veggie BoostVeggie Boost
Sauté some finely chopped cherry tomatoes, spinach, or kale with the garlic for added nutrients and color.
Spicy KickSpicy Kick
Increase the red pepper flakes to 1 teaspoon or add a pinch of dried oregano for a more robust Italian flavor.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Sardines are an excellent source of EPA and DHA, essential omega-3s that support heart health, brain function, and reduce inflammation.
Good Source of Protein
Sardines provide high-quality protein, which is crucial for muscle repair, satiety, and overall body function.
Bone Health Support
Being eaten whole, sardines are rich in calcium and Vitamin D, both vital for strong bones and preventing osteoporosis.
Frequently asked questions
While sardines are traditional, you can certainly experiment with canned mackerel or tuna in olive oil. The flavor profile will change, but the quick cooking method remains the same.
