Salsa spaghetti with sardines

Storecupboard canned fish is a convenient source of omega-3 oils. Serve with wholewheat pasta, tomatoes, olives, onions and chilli

  • Prep:15 mins
    Cook:15 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 442
  • fat 16g
  • saturates 3g
  • carbs 43g
  • sugars 10g
  • fibre 7g
  • protein 31g
  • salt 1.7g


  • 100g wholewheat spaghetti
  • 2 large ripe tomatoes, finely chopped
  • 1 red onion, very finely chopped
  • 15g pitted black kalamata olives, quartered
  • ½ tsp finely chopped red chilli
  • zest and juice ½ lemon, to taste
  • 4 tbsp shredded basil or 1 tsp chopped fresh oregano
  • 2 x 120g cans sardines in olive oil, drained, oil reserved (optional)


  1. Boil the spaghetti following pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil or oregano. Heat the sardines either in the microwave or in a pan.

  2. Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper, and a little oil from the can, if you like.

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