Add an unexpected and delicious twist to your pasta sauce with sardines — a can of these flavorful little fish brings an umami depth to a simple tomato sauce without tasting “fishy,” and delivers a powerful nutritional boost. If you want to include more fish in your diet, this is an easy and tasty way to do it.
Sardines? Yes — sardines!
Before you click away, know that these sardines are nothing like the canned fish you might remember from childhood. In this sauce the sardines simply add richness and umami; they don’t overpower the other ingredients. They’re also a nutritional powerhouse: rich in omega-3 fatty acids for heart health, concentrated in vitamin B12, and a good source of protein, vitamin D, calcium, selenium, phosphorus, niacin and choline. One 90 g can can provide more than the daily B12 requirement for many people.
In this robust tomato sauce the sardines blend in seamlessly. A splash of red wine softens the tomato’s acidity, sautéed onion and garlic combine with sweet little carrot cubes, sun-dried tomatoes add concentrated sweetness, oregano brings herbaceous warmth, and capers provide bright, puckery accents. The result is a bold, balanced sauce in which the sardines enhance the overall flavor rather than standing out as “fishy.” It’s an excellent way to introduce sardines to anyone who’s hesitant.
I grew up around people who loved sardines, so I understand mixed reactions. My family often enjoyed sardines on rye with butter and sliced onions. As a child I used to remove the tiny backbone and innards before eating, but as an adult I now enjoy them whole — bones and all — appreciating their flavor and nutrition. If you prefer, you can also mash sardines with mayo and diced onion to make a salad similar to tuna salad; the soft bones become unnoticeable when mixed in.
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Notes: On the day these photos were taken I had sardines packed in tomato sauce on hand; they worked well added directly with their juices. If you’re using sardines in oil or water, drain them before adding to the sauce. This recipe serves 4 to 6, depending on appetite. One pound (about 450 g) of pasta typically serves four; adjust the pasta amount as needed. Brown rice spaghetti was used here, but any pasta will do.
Tomato Pasta Sauce with Sardines and Capers
- 2 tablespoons olive oil
- 2 cups diced onion (1 large or 2 medium)
- 2 cloves garlic, minced
- 1 cup finely diced carrots
- ½ cup (120 ml) red wine
- 1 28 oz. (796 ml) can diced tomatoes
- 1 bay leaf
- 1 teaspoon dried oregano
- ¼ teaspoon cayenne pepper
- ¼ cup (60 ml) sun-dried tomatoes in oil
- 2 tablespoons capers, drained
- 2 cans sardines (in oil, water, or tomato sauce)
- Spaghetti or other pasta for the number of people you are serving
- Parmesan cheese for serving (optional)
- Fresh basil leaves for serving (optional)
Heat the olive oil in a heavy-bottomed saucepan or Dutch oven over medium heat. Add the diced onions, garlic and carrots and cook, stirring occasionally, for about 5 minutes until the onions are translucent and the carrots have softened.
Add the red wine, diced tomatoes, bay leaf, oregano and cayenne. Bring to a boil, then reduce the heat to medium-low and simmer, uncovered, stirring occasionally for 15 to 20 minutes until the sauce has reduced to your desired thickness. If the sauce gets too thick, loosen it with reserved pasta cooking water.
While the sauce simmers, cook the pasta according to package directions in lightly salted water. Reserve a cup of the pasta cooking water before draining so you can thin the sauce if needed.
Open the sardine cans carefully. If the sardines are packed in oil or water, drain them; if they’re in tomato sauce, add them along with the juices. Roughly break each sardine into a few pieces — they’re soft and will break down into the sauce. Add the sardines, sun-dried tomatoes (with their oil) and capers to the sauce. The fish will meld into the sauce and become nearly invisible. If the sauce is too thick, add some reserved pasta water to reach the right consistency.
Cook the sauce for an additional 2 to 3 minutes until it bubbles and the flavors come together. Serve the sauce over cooked pasta and garnish with shaved Parmesan and torn fresh basil leaves if desired.
Serves 4 to 6
Guten Appetit!