Sardine Puttanesca (Veggie-Packed & Budget-Friendly)
This sardine puttanesca combines tinned sardines with artichokes, zucchini, tomatoes, capers, and olives for a bold, flavorful pasta dish that's rich in omega-3s and surprisingly budget-friendly.
Servings: 5
Calories: 426kcal
Equipment
- heavy based pan Use a large, deep pan or skillet that can hold all the sauce ingredients comfortably and has room for tossing the pasta at the end.
Ingredients
- 2 tablespoons olive oil
- 1 large red onion finely diced
- 1 medium courgette (zucchini) sliced into half-moons (about 200 grams or 1.5 cups)
- 5 cloves garlic finely chopped
- 2 teaspoon chili flakes
- 2 tins anchovies drained (about 240 grams or 8 ounces total)
- 2 tablespoons tomato purée
- 2 x 400 gram tins 14 ounces plum tomatoes
- 200 grams pasta dry weight
- 80 grams capers drained and rinsed (about ⅓ cup)
- 100 grams pitted Kalamata olives drained and rinsed (about ⅔ cup)
- 1 jar artichoke hearts roughly chopped (about 165 grams or 5.8 ounces, drained weight)
- 2 tins sardines drained (about 240 grams or 8 ounces total)
- ½ tablespoon sugar
- Large handful fresh parsley finely chopped
- Salt use carefully to taste
Optional
- grated parmesan to garnish
Instructions
- Heat 2 tablespoons olive oil in a large pan over medium heat. Add onion with a generous pinch of salt and cook for 8 to 10 minutes until soft and lightly golden.1 large red onion, 2 tablespoons olive oil
- Add the courgette and cook for 3 to 4 minutes until just tender.1 medium courgette (zucchini)
- Add garlic, chili flakes, and anchovies. Cook gently for 2 minutes, breaking up anchovies with a wooden spoon until they melt into the oil.5 cloves garlic, 2 teaspoon chili flakes, 2 tins anchovies
- Stir in tomato purée for 1 minute. Add plum tomatoes, crushing slightly with your spoon. Simmer 15 to 20 minutes until thickened.2 tablespoons tomato purée, 2 x 400 gram tins
- Meanwhile cook your pasta as per package instructions.200 grams pasta
- Add capers, olives, and artichokes. Simmer 2 to 3 minutes.80 grams capers, 100 grams pitted Kalamata olives, 1 jar artichoke hearts
- Add sardines in chunks and warm through gently. Add the sugar to balance acidity. Taste and add extra salt as needed.2 tins sardines, ½ tablespoon sugar, Salt
- Drain the pasta, reserving some of the cooking water. Add the pasta to the sauce and toss well. If needed, add a little reserved pasta water at a time until the sauce reaches your desired consistency.
- Remove from heat. Stir in parsley.Large handful fresh parsley
Optional
- Sprinkle over some extra chili flakes.
- Top with some grated parmesangrated parmesan
Notes
Salt Warning: This recipe contains many naturally salty ingredients (sardines, anchovies, capers, olives). Taste the sauce before adding any additional salt. You may not need any at all.
Storage:
Fridge: Store in an airtight container for up to 3 days.
Freezer: Freeze sauce only (without pasta) for up to 2 months.
Reheat: Warm gently on stovetop or in the microwave with a splash of water or olive oil. Top Tips:
Fridge: Store in an airtight container for up to 3 days.
Freezer: Freeze sauce only (without pasta) for up to 2 months.
Reheat: Warm gently on stovetop or in the microwave with a splash of water or olive oil. Top Tips:
- Rinse capers and olives to reduce saltiness
- Let the onion cook fully for sweetness
- Use pasta water to create a glossy sauce
- Break up anchovies but leave sardines chunky
- Sardines in water (drained)
- Anchovies in water (drained)
- Standard tinned plum tomatoes
- Kalamata olives in brine
- Capers in brine
Nutrition
Calories: 426kcal | Carbohydrates: 55g | Protein: 24g | Fat: 15.3g | Saturated Fat: 2.3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5.5g | Cholesterol: 48mg | Sodium: 1414mg | Potassium: 879mg | Fiber: 11g | Sugar: 4g | Vitamin A: 62IU | Vitamin C: 28mg | Calcium: 200mg | Iron: 5.6mg
