Sardine Pasta
Pasta with canned sardines, tomatoes, garlic, and chili. Faster than it sounds, cheaper than it tastes.
Ingredients
- 400 g spaghetti or linguine $0.88
- 2 cans (106 g each) sardines in olive oil $3.58
- 1 can (796 mL) diced tomatoes $2.00
- 4 cloves garlic, thinly sliced $0.32
- 0.5 tsp chili flakes $0.05
- 2 tbsp olive or vegetable oil $0.13
- to taste salt and black pepper $0.05
- small bunch (optional) fresh or dried parsley $0.03
- Recipe total$7.04
Instructions
- Cook pasta in well-salted boiling water according to package directions. Reserve 250 mL of pasta water before draining.
- While pasta cooks, heat oil in a large skillet over medium heat.
- Add garlic and chili flakes. Cook 1–2 minutes until the garlic is lightly golden. Do not let it burn.
- Open the sardines and add them to the pan — oil and all. Break them up roughly with a spoon into large chunks.
- Pour in the diced tomatoes. Stir and simmer 8–10 minutes until slightly reduced.
- Add the drained pasta directly to the skillet. Toss to combine.
- Add pasta water a splash at a time until the sauce coats the pasta loosely.
- Taste and adjust salt and chili. Add parsley if using.
- Serve immediately.
Nutrition per Serving
Estimated values per serving.
517
Calories
26g
Protein
76g
Carbs
13g
Fat
5g
Fiber
430mg
Sodium
~20% DV Iron~15% DV Calcium
Gluten-Free
This recipe can be made gluten-free with substitutions.
- Replace spaghetti or linguine with certified GF pasta or rice noodles (adds approximately $1.50–$2.00 to the total)
Budget Notes
- PC or store-brand sardines are significantly cheaper than name brands and taste the same in a cooked sauce.
- Sardines in water work fine — just add an extra tablespoon of oil to the pan.
- The sardines essentially dissolve into the sauce when broken up. If you are hesitant about sardines, this is a good starting recipe — the flavour is mild.
- Tuna (2 cans, drained) can substitute for sardines at roughly the same price.