Fish pasta with sardines is such a great Mediterranean recipe! This simple and easy recipe is inspired by Pasta con le sarde from Sicily with a tomato twist, kid-friendly and easy to make!
If you are searching for the original recipe, here you won’t find it. Our fish pasta with sardines is different than the Pasta con le sarde and the way it’s prepared in Sicily. However, our recipe is super easy to make and super healthy and delicious to eat for kids and people who love fish.
Congrats if you managed to teach your child to love to eat fish, especially sardines. You have done them a great favor!
Sardines are not only a powerhouse of nutrients but also great for everyone on a tight budget. Sicilians knew how to survive on a tight budget for sure and also they know definitely what to eat!
So, skip the processed foods, and let’s have some real food that makes our bodies and souls healthy! If you are not especially a big fan of sardines, give them anyway a try! They are good for you!
Why sardines are so good for you
Where should we start… Sardines are not fancy fish, but they are simply great food, that’s one of the lowest in mercury and highest in Omega-3 Fatty Acids.
Here are 9 facts about sardines, you really want to know before you dig into this delicious and healthy meal. It will make you feel even better for choosing to cook and eat this meal!
1. Rich in Omega-3 Fatty Acids
First of all, sardines are an excellent source of omega-3 fatty acids. EPA and DHA needed? Snack on some sardines to keep your heart healthy and your brain sharp. Therefore, not only kids need plenty of them!
2. High in Protein
High-quality protein is all we need to grow muscle and maintain muscle healthy. Good to know that a single serving of sardines covers your daily protein needs. Yum!
3. Packed with Vitamins and Minerals
Whats more, sardines are one of the few natural food sources of vitamin D. We all need and want to stay healthy, so our daily vitamin D dose is a must.
My kid hesitated to eat the sardines with bones at the beginning, but turns our with some pasta or bread he did not mind it at all. Eating sardines with bones is a must, because they are a great source of calcium, that we need for our strong bones and teeth.
And that’s not all. Sardines are further more rich in vitamin B12, that you need to support your nerve function and energy production.
This superfood is loaded also with iron and magnesium, that we need essential to move painless.
4. Think Bone Health
What’s even more, the combination of calcium, vitamin D, phosphorus, and magnesium found in sardines will help you maintain strong bones and prevent conditions like osteoporosis.
5. Good for Weight Management
Is weight loss needed? Sardines are low in calories but packed with nutrients – one of the most nutrient-dense fish out there.
6. Anti-Inflammatory Properties
Snack on some sardines every week to lower your risk of chronic diseases like arthritis, heart disease, and even certain cancers. Omega-3 fatty acids found in sardines help reduce inflammation in the body.
7. Supports Brain Health
We said that already, but let’s repeat it again: Omega-3s, especially DHA, play a crucial role in brain health, supporting cognitive function, and memory, and reducing the risk of neurodegenerative diseases like Alzheimer’s.
8. Promotes Healthy Skin
Skin glow needed? Let’s cook some sardines! The omega-3s in sardines will help you maintain skin elasticity, reduce inflammation, and support your overall skin health. What’s even more, sardines can potentially prevent conditions like acne and eczema.
So, let’s get cooking!
Fish Pasta - Sardines
Fish pasta with sardines is such a great Mediterranean recipe! This simple and easy recipe is inspired by Pasta con le sarde from Sicily however here with a tomato twist, kid-friendly and easy to make!
Ingredients
- 300 g clean sardines (no heads and guts) - we used here brisling sardine (smaller sardines)
- 300 g fresh tomatoes
- 1 carrot
- 1 cup of organic pasta
- 4 tbsp olive oil
- some fresh basil and oregano
- 3-4 cloves of garlic
- salt to taste
- 50 g parmigiano
Instructions
- Blend the tomatoes, garlic, herbs, and salt to taste in a blender. Make sure that the tomato sauce is just lightly salted. When we add the fish and the cheese, it adds more salt to the fish.
- Cook the sardines, olive oil, and the ready tomato sauce for about 10-15 minutes
- Boil the pasta in the meantime until ready.
- In the last 2-3 minutes add the al-dente pasta to the tomatoes with the sardines.
- Serve with some parmigiano on top.
- Bon Apetit!