This sardine pasta recipe is quick, nutritious and so darn delicious!
We’re using vibrant Mediterranean flavors like tangy capers, fresh lemon and basil to create a simple pasta dish that tastes gourmet.
If you like linguine with clams, this recipe gives the same type of vibes.
And we’re getting the bonus of high-protein, highly nutritious sardines to boot! It’s an easy meal that only tastes like weekend cooking.
Ingredients
- Canned sardines. We are using boneless, skinless sardines that are packed in olive oil.
- Pasta. Spaghetti is what I recommend for this recipe, but any type of long pasta, like linguine or angel hair pasta, will work.
- Fresh lemon. We will be using both the juice and the zest.
- Garlic
- Capers
- White wine
- Extra virgin olive oil
- Fresh basil
- Panko breadcrumbs
- Butter
- Red pepper flakes
How to Make Sardine Pasta
Cook the Pasta
Boil the pasta according to the package directions for al dente.
Be sure to reserve a bit of that starchy pasta water before you drain it. We’ll be using it to finish the sauce.
Toast the Breadcrumbs
Toast the panko breadcrumbs with a little bit of olive oil in a large pan. Remember to move the breadcrumbs around often so that they toast evenly and don’t burn.
Then, set them aside and wipe the pan clean.
Make the Sauce
Start by sauteing the garlic in a little bit of olive oil. Then, stir in the capers, red pepper flakes and lemon zest.
Once everything is smelling amazing, stir in those sardines. Use a wooden spoon to break them up a little, but don’t mash them.
Now, pour in the white wine and lemon juice and let everything reduce for a couple of minutes.
Finish the Dish
Put the cooked pasta directly into the pan sauce and toss it around.
Now is the time to add that starchy pasta water. Start with just a splash, and add as much as you want until it reaches a silky consistency.
The last thing to do is stir in a little butter.
Serving Suggestions
Just before serving, garnish this sardine pasta with toasted breadcrumbs and chopped fresh basil.
This is a bright and satisfying pasta dish that pairs beautifully with a crisp green salad and loaf of warm, crusty bread.
For something cozier, try serving a roasted vegetable like asparagus or broccoli rabe on the side.
Variations
- Fresh Sardine Version: Use cleaned fresh sardines instead of canned sardines for a more traditional take on pasta con le sarde.
- Add Nuts: Toasted pine nuts or pistachios are nice additions for extra texture and richness.
- Add Veggies: Stir through spinach or kale to add even more nutrients to this healthy dish.
- Make it Mild: If you’re not a fan of heat, replace the red pepper flakes with plain black pepper.
Storage Instructions
Store leftover sardine pasta in an airtight container in the refrigerator for up to 2 days.
To reheat, place the pasta in a large frying pan over low heat with a splash of water or broth to loosen the sauce.
I don’t recommend freezing, as the texture of the sardines and pasta may deteriorate.
Is Sardine Pasta Healthy?
Yes, sardine pasta can be an excellent addition to a balanced diet. A typical can of sardines has about 18g of protein and is loaded with Omega-3 fatty acids, calcium, vitamin D and essential minerals.
Combined with heart healthy extra-virgin olive oil in a light sauce, it’s sure to be one of your new favorite healthy meals.
When you make this sardine pasta, I’d love to hear about it! Drop a rating or leave a comment below. Enjoy!
For more pasta recipes, try these:
Sardine Pasta
Ingredients
- 12 oz. spaghetti
- 2 3.75 oz. cans sardines boneless, skinless, packed in oil
- 1 cup panko bread crumbs
- 1/2 cup white wine
- 1/4 cup fresh basil chopped
- 3 cloves garlic minced
- 1 lemon juice and zest
- 4 Tbsp. extra virgin olive oil divided
- 3 Tbsp. capers
- 3 Tbsp. unsalted butter
- 1/4 tsp. red pepper flakes
Instructions
- Boil the pasta according to package directions for al dente. Reserve a cup of pasta water before draining.
- In a large skillet, heat 1 Tbsp. of olive oil over medium heat. Toast the breadcrumbs until golden brown, moving them around the pan to avoid scorching. Remove from pan and set aside.
- Wipe the pan clean. Pour in the remaining 3 Tbsp. of olive oil. Saute the minced garlic until it sizzles. Then, add the capers, red pepper flakes and lemon zest.
- Add the sardines to the pan, breaking them up a little bit with a wooden spoon. Pour in the white wine and lemon juice. Allow the mixture to reduce for 2-3 minutes.
- Add the cooked pasta to the pan along with the butter. Toss in the sardine mixture to coat. Add the reserved pasta water a little at time, until it reaches your desired consistency (it doesn't have to be a measured amount.)
- Remove the pasta from the pan onto serving plates. Garnish with toasted breadcrumbs and chopped basil.
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