healthy canned sardine recipe

Healthy Canned Sardine Recipe: Sardine Pasta

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Quick but tasty, this sardine pasta recipe is an easy, healthy way of using canned sardines!
healthy canned sardine recipe

If you’re looking for a healthy canned sardine recipe, then you’ve come to the right place! This Sardine Pasta isn’t just easy to make, but it’s also very filling.

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Sardines are one of the most nutrient-packed fish you can find out there. For one, they’re an excellent source of vitamin B-12. Also known as cobalamin, vitamin B-12 plays an important role in nerve function, red blood cell formation, cell metabolism, and production of DNA.

In other words, this vitamin is necessary for keeping our blood and nerve cells healthy.

Aside from vitamin B-12, sardines are also excellent sources of calcium (a 3 oz serving with bones has estimated calcium of 325 mg) and protein (a serving of four sardines has 12 grams of protein).

On top of that, they can provide you with important minerals such as iron, potassium, magnesium, zinc, and phosphorous.

Are canned sardines as good as fresh ones?

YES! Canned sardines are as good as fresh ones. They’re widely available and are pretty good staples to keep around.

For canned sardines, it’s better to buy those that are packed in olive oil for added health benefits. However, if you’re trying to cut back on your fat intake, sardines in water are other good options.

Can you eat a can of sardines everyday?

Sardines may be packed with important vitamins and minerals, they’re also high in cholesterol content.

Why does it matter? High cholesterol can be a risk factor for heart disease and stroke. For optimal health, it is advised that we consume as little dietary cholesterol as possible.

Can we eat a can of sardines everyday? Maybe, but to give way to other sources of other nutrients, it would be best to stick to twice-a-week consumption.

How to make this healthy canned sardine recipe

Sardines pasta – a healthy canned sardine recipe

To make this recipe, you’ll only need a few, basic ingredients:

Step 1. Cook the pasta according to package instructions. For added protein and fiber, I like using chickpea pasta, which you can cook longer for a softer texture.

Once the pasta is cooked, turn off the heat and drain it.

Step 2. Make the sardine mixture. You start by sautéing onion and garlic in olive oil and then adding the canned sardines.

Step 3. Add the cooked pasta. Add the cooked pasta, season it with salt, pepper, and chili flakes (optional but highly recommended!). Serve with chopped olives.

How long does sardine pasta/pasta puttanesca last in the fridge?

If stored properly in an airtight container, sardine pasta can last in the fridge for up to 3 days. Alternatively, you can freeze leftovers which can stay good for up to 3 months. If ready to eat, simply thaw the frozen pasta puttanesca in the fridge overnight before reheating in the saucepan or microwave.

healthy canned sardine recipe

Sardine Pasta

Quick but tasty, this sardine pasta recipe is an easy, healthy way of using canned sardines!
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Course: Main Course
Cuisine: Italian
Keyword: healthy canned sardine recipe, sardine pasta
Servings: 2
Calories: 475kcal


  • 1 tsp olive oil extra virgin
  • 1/4 cup onion chopped
  • 4 cloves garlic minced
  • 2 tins sardines in water drained
  • 190 grams chickpea spaghetti measured dry
  • 1/4 tsp salt or more to taste
  • 1/4 tsp pepper
  • 1/4 cup pitted black olives sliced

Optional add-ons

  • 1/4 tsp chili flakes
  • 2-3 tbsp capers
  • 2-3 tsp freshly-squeezed lemon juice


  • Cook the pasta according to package instructions.
  • Once the pasta is al dente, remove from heat and drain. Set aside.
  • Over medium heat, saute the onion and garlic in a pan with olive oil.
  • Once the onion is translucent, add the sardines. Finely or roughly break them into chunks.
  • Add the cooked pasta and season it with salt and pepper. You may also add the optional add-ons at this point – chili flakes, capers, and lemon juice.
  • Mix the pasta and the sardines mixture well.
  • Turn off the heat and garnish with olives.



The Nutrition Information in this recipe is just approximate nutrition information. While I strive to make the information as accurate as possible, I cannot provide warranties for its accuracy. Any recommendations made should not be considered as a piece of medical or nutritional advice.


Calories: 475kcal | Carbohydrates: 58.3g | Protein: 42.6g | Fat: 12.7g | Sodium: 296mg | Fiber: 13.9g | Sugar: 9.7g

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