Sardine, Olive & Capers Spaghetti
A quick Mediterranean-inspired pasta dish packed with flavour from sardines, olives, capers, garlic, and tomatoes. Perfect for a simple weeknight dinner that comes together in under 30 minutes.
Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients
400g spaghetti
1 tbsp olive oil
2 garlic cloves, crushed
Pinch of chilli flakes
227g chopped tomatoes
2 x 120g cans skinless and boneless sardines in tomato sauce, drained
100g pitted black olives, roughly chopped
1 tbsp capers, drained
Small handful fresh parsley, chopped
Method
Bring a large pan of salted water to the boil and cook the spaghetti according to the packet instructions until al dente.
While the pasta cooks, heat the olive oil in a large frying pan over a medium heat.
Add the garlic and chilli flakes and cook for 30 seconds until fragrant.
Stir in the chopped tomatoes and simmer for 3–4 minutes.
Add the sardines, olives, and capers. Gently break up the sardines with a spoon and cook for a further 3–4 minutes until heated through.
Drain the spaghetti, reserving a splash of the cooking water.
Add the spaghetti to the sauce and toss well. If needed, add a little reserved pasta water to loosen the sauce.
Stir through the chopped parsley and serve immediately.
Nutrition Notes
Good source of protein from the sardines
Rich in omega-3 fatty acids
High in fibre when served with wholewheat spaghetti
Simple, budget-friendly meal using mostly store-cupboard ingredients
Tags: High Fibre, Simple Meals
Suitable For: Lunch, Dinner
Contains: Fish, Gluten
