Sardines and pasta

Serves 2


1-2 tablespoons olive oil
1 onion, finely chopped
3 fresh sardines, cleaned, scaled, filleted and cut into bite sized chunks (or a can of sardines or 2-3 smoked fillets of mackerel skin removed)
2 tablespoons tomato puree
1 (approximately 100g)  roasted red pepper – roughly sliced
1 tablespoon currants
1 tablespoon sun dried tomato puree
½ bag fresh pasta (spaghetti or pasta shapes)
1 tablespoon toasted pine nuts
Fennel fronds


  • Using a large frying pan, cook the onion in the olive oil for a few minutes, without colour and until softened.
  • Add the sardine pieces, tomato and a ladle of water.  Stir and cook gently for a few minutes.  
  • Add the toasted pine nuts currants and red pepper, cook for a further 10-15 minutes.
  • Meanwhile cook the fresh pasta in boiling water for about 6 minutes, until tender but still firm (al dente)
  • Add the cooked pasta to the sardine mix, season, stir and dish up in warm bowls garnished with fennel.
  • Serve with fresh or Italian bread and a green side salad. 


Per serving

585 kcals, 2447 kjoules, 33g fat, 5,3g saturates, 24g sugars, 0.9g salt

Per 100g 

150 kcals, 624 kjoules, 8.3g fat, 1.3g saturates, 6.1g fat, 0.2g salt
Medium fat, low saturates, medium sugars, low salt