Spaghetti with sardines

Don’t let the name fool you, spaghetti with fresh sardines is an amazing dish. Even better, it’s super easy, quick to prepare, and mega healthy for you. This is a very simple version but I usually also add sultanas and toasted pine nuts just before serving. Light and easy Spring eating, just the way I like it.

The quantities below serve four adults.


  • about half a kilo fresh sardines, {scales, insides, and heads removed}
  • 250 g spaghetti
  • stale bread, roughly chopped or processed into coarse crumbs
  • extra virgin olive oil
  • a few garlic cloves, finely chopped
  • one red chilli, finely chopped {seeds removed if you prefer it milder}
  • dry white wine, about half a cup
  • fresh parsley, chopped

1. Begin by preparing the sardines. Remove any scales, along with the head and insides. Rinse and pat dry. Shallow fry them in a little olive oil until golden on both sides, about five or six minutes in total. Set aside and when they have cooled flake the flesh away, discarding any larger bones.

2. Coarsely chop or process the stale bread and toast it in a dry fry pan until golden, then set aside.

3. Put a large pot of salted water on to boil, and cook the spaghetti. While the pasta cooks heat a little olive oil in a fry pan large enough to hold the cooked pasta. Gently fry the garlic and chilli for a couple of minutes, then pour in the wine, turn the heat up to high, and cook for about five minutes. Return the sardines to the pan to warm through, add the cooked pasta, chopped parsley, and toasted crumbs. Stir to combine and give it a good glug of extra virgin olive oil before serving.

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