Pasta with Sardines




5 mins

20 mins


Sardines are often underrated but happen to be one of the healthiest and nutrient dense foods around!


Sea salt
¼ cup extra virgin olive oil
1 onion, chopped
Freshly ground black pepper
300g pasta (I recommend a gluten free pasta such as quinoa and rice spaghetti)
1 large zucchini, cut into spaghetti size strips with a spiralizer or julienne peeler
1 teaspoon grated lemon zest
2 tablespoons drained capers
2 cans sustainably caught sardines in olive oil
½ cup of lightly toasted pine nuts, chopped
½ cup chopped fresh parsley, plus more for garnish


Bring a large pot of filtered water with salt to a boil.

Put 2 tablespoons of olive oil in a medium sized pan on a low heat.

Once the pan is hot, add the onion, season with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.

Meanwhile, add the pasta to the boiling water and cook until just tender; drain, reserving some of the cooking liquid.

Turn the heat of the pan to medium and add the lemon zest, capers and sardines; cook, stirring occasionally, until just heated through, about 2 minutes.

Add the pasta, zucchini and remaining olive oil to the sardine mixture and toss well to combine. Add the parsley, most of the pine nuts. Add a little water to moisten if needed.

Taste and adjust seasoning, garnishing with more parsley and pine nuts.
Serve with a leafy green salad.

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The pasta in this recipe can be completely replaced by adding another 2 large zucchinis.

Enjoy x