Jamie Oliver Sardine Pasta

This dish honestly shocked me the first time I made it. I opened a tin of sardines with zero expectations, halfway convinced I’d end up bailing and ordering a pizza. But nope—this pasta is fresh, bold, a little sweet from the tomatoes, and it’s got that salty hit from the fish that makes you keep going back for another forkful even when you’re technically full.

It feels like something you’d eat on a breezy Italian balcony (glass of chilled white wine in hand), but you can throw it together in under 30 minutes with mostly cupboard stuff. I love it because it’s healthy without being preachy, and light without leaving you hungry an hour later. Plus, the whole fennel-lemon-ricotta combo? Chef’s kiss.

Why You’ll Love It

• Turns basic tinned sardines into actual magic
• One blender, one pot—minimal cleanup
• Fresh, zesty, and not heavy at all
• Wholewheat spaghetti makes it feel wholesome
• Seriously fast, like weeknight-after-work fast
• Fennel + lemon = the bright twist you didn’t know you needed

Ingredients

• 2 large ripe tomatoes (about 200g total)
• 1 x 120g tin of sardine fillets in olive oil
• 200g baby spinach
• 300g dried wholewheat spaghetti
• 1 bulb of fennel
• 2 lemons
• 20g ricotta salata (or sub with feta if needed)
• 1 pinch dried chilli flakes
• Sea salt + black pepper, to taste

How to Make It

Blitz your sauce together:

Halve the tomatoes and scoop out the seeds (you don’t need the watery stuff). Chuck them in a blender along with the sardines and all the oil from the tin. Blitz until smooth—add a tiny splash of water if it’s struggling.

Get your greens ready:

Roughly chop the spinach and toss it into a big colander—you’ll wilt it later with hot pasta water. No extra pan needed, which I love.

Boil the pasta and fennel:

Get your pasta going in salted boiling water. Meanwhile, finely slice the fennel bulb and stalk (mandoline if you’ve got it, knife if you don’t). Reserve any soft leafy tops for garnish. Add the fennel slices to the pasta pot for the last 3–4 minutes of cooking.

Drain and wilt:

Before draining, scoop out a mug of pasta water (I always forget—set a reminder if you’re like me). Then pour the pasta and fennel over the spinach in the colander. That hot water will gently wilt the spinach—no need to cook it separately.

Toss everything together:

Put the pasta, fennel, and spinach back in the pot. Pour in the sardine-tomato sauce and toss everything gently over low heat. Add a splash of that reserved water if it needs loosening.

Finish it bright:

Squeeze in the juice of one lemon, stir again, then season with salt and pepper. Grate over the ricotta salata, sprinkle some lemon zest, fennel tops, and chilli flakes. Slice the second lemon into wedges and serve them on the side—people will want extra.

Common Mistakes and How to Dodge Them

Sauce too thick or pasty?
Just add a little more pasta water until it loosens up. It should coat the pasta, not glue it.

Too fishy?
Try using sardines in tomato sauce instead of oil, or add extra lemon juice—it balances the richness.

Fennel still too crunchy?
Slice it as thin as possible and give it enough time in the boiling water. You want tender, not raw.

Storage and Reheating

Store leftovers in the fridge, sealed, for up to 2 days. Reheat in a pan with a splash of water or olive oil—don’t microwave unless you’re desperate. The fishy smell gets stronger and no one wants that in a shared kitchen.

Wouldn’t freeze this one. The texture goes weird and the spinach turns sad.

Frequently Asked Questions

Do I have to use wholewheat pasta?
Not at all—use whatever you like. I like the nuttiness here, but white pasta or even gluten-free works fine.

Can I use canned tuna instead?
Sure, but it’s a different vibe. Tuna is drier—add a bit more olive oil or a spoon of cream cheese to balance it.

What’s a good sub for ricotta salata?
Feta works, or even finely grated Pecorino. You want something salty and crumbly.

Nutrition Facts (Per Serving):

• Calories: 470
• Fat: 16g
• Carbs: 55g
• Protein: 26g
• Sodium: 510mg
• Sugar: 4g