Introduction
Looking for a quick, healthy, and flavorful pasta dish that feels like a trip to the Mediterranean? This Mediterranean Sardine Spaghetti is the answer. Sardines are a nutrient powerhouse—packed with omega-3s, protein, and essential vitamins—while also being budget-friendly and sustainable. Combined with garlic, lemon, herbs, and a touch of spice, they transform a simple bowl of pasta into a vibrant, restaurant-worthy dish.
This recipe comes together in under 30 minutes, making it perfect for busy weeknights. The flavors are bold yet refreshing, with the sardines adding richness balanced by fresh lemon and parsley. Pair it with a glass of chilled white wine, and you’ve got the ultimate easy Mediterranean dinner.
Ingredients
- 12 oz (340 g) spaghetti or linguine
- 2 cans (4 oz each) sardines in olive oil (drained, oil reserved)
- 3 tbsp extra virgin olive oil (plus reserved sardine oil)
- 4 garlic cloves, thinly sliced
- ½ tsp red pepper flakes (optional, for heat)
- 1 lemon (zest and juice)
- ¼ cup fresh parsley, chopped
- Salt and black pepper, to taste
- Optional: grated Parmesan cheese or Pecorino Romano for serving
Instructions
- Cook the pasta – Bring a large pot of salted water to a boil. Cook spaghetti according to package directions until al dente. Reserve ½ cup of pasta water, then drain.
- Prepare the flavor base – In a large skillet, heat the olive oil and reserved sardine oil over medium heat. Add garlic and red pepper flakes, cooking until fragrant and lightly golden, about 1 minute.
- Add the sardines – Break the sardines into chunks and add them to the skillet. Cook for 2–3 minutes, gently stirring to combine with the garlic and oil.
- Toss with pasta – Add the drained spaghetti to the skillet along with the reserved pasta water. Toss well until the pasta is coated in the sauce.
- Finish with freshness – Add lemon zest, lemon juice, and fresh parsley. Season with salt and black pepper to taste.
- Serve immediately – Divide into bowls and top with extra parsley or Parmesan cheese if desired.
Notes
- For a lighter version, use whole wheat or gluten-free pasta.
- Add cherry tomatoes or olives for extra Mediterranean flair.
- Sardines in tomato sauce also work—adjust seasoning accordingly.