sardine pasta sauce by Catherine Arnold Nutrition

This is a quick family meal that children love – its my daughter’s favourite pasta sauce in fact! Sardines are packed with essential fats including omega 3 which are anti-inflammatory and crucial to healthy brain and heart function.

Omega 3 fats help maintain good cholesterol levels, create healthy cell membranes and are precursors to some hormones produced in the body. Sardines are also high in vitamin D which is essential for bone health, so they are quite the superfood! This sauce freezes well too, so its the perfect emergency dinner.

Serves 4


1 tbsp olive oil

1 onion, chopped

2 garlic cloves, chopped

2 tsp dried oregano

2 bay leaves (scrunch them up to help release the flavour)

1 carton of chopped tomatoes

1 can of sardines / fresh sardines

1 tbsp tomato paste


Put the oil into the pan and add the onion, sweat gently on a low heat until starting to soften, then add the herbs and garlic and cook for another 2 mins. Add the drained whole sardines and break up in the pan stirring into the onion mixture for a minute or two. Add the tomatoes and tomato paste and cook covered on low for 20 minutes.

Remove the bay leaves and then blend with a hand blender. Serve with brown rice pasta for a nutritious glutenfree meal.

2 thoughts on “Sardine and Tomato Pasta Sauce”

  1. Jason Weaver says:

    How big is a carton of chopped tomatoes?

  2. Catherine Arnold says:

    Hi Jason!
    Its the same size as a tin of tomatoes, around 400g

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