Pasta with sardines and tomato sauce

Serves: 4  Pasta and sardines
Prep: 15 minutes
Cook: 20 minutes


  • 1 tsp pure vegetable oil
  • 1 large onion (100g)
  • 2 cloves garlic, sliced
  • 1 leek (160g)
  • 1 red pepper (160g)
  • 1 heaped tsp dried oregano
  • Good pinch chili flakes
  • 1 x 400g tin chopped tomatoes
  • 80g frozen peas, defrosted
  • 250g wholewheat spaghetti /pasta.

Healthy boost ingredients

  • 2 x 120g tins sardines or pilchards in tomato sauce.


  1. Add oil to a pan, add the onion and cook for 2 minutes until it starts to brown then add the garlic and cook a further 1– 2 minutes
  2. Add the leeks, pepper, oregano and chilli, stir, then add the tomatoes, cover and simmer gently for 10 minutes then stir in the peas
  3. Now set aside 2–3 sardines to serve and add the remaining sardines in their sauce to the tomatoes, then heat gently for 3–4 minutes until warmed through
  4. Meanwhile, cook your pasta and divide between 4 bowls. Top with the sauce and reserved sardines, flaked.

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