Recipe description
September 28, 2026
Longevity Sardine Olive Tomato Pasta
A vibrant sardine pasta with tomatoes, olives, and plant-powered flavor for everyday gut-friendly eating.
Omega-3 Rich
Mediterranean
Healthy Fats
82%
General Gut Health Match
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We found the following allergens in the recipe ingredients: fish, egg, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Combines tomatoes, onion, garlic, olives, parsley, and olive oil for plant diversity and polyphenols.
- Provides protein and beneficial fats from sardines alongside carbohydrate-rich pasta.
- Practical Mediterranean-inspired meal with vegetables, herbs, and no added sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sardine
2
piece
Pasta
200
gram
Tomato
3
piece
Olive
0.25
cup
Garlic
2
piece
Onion, red
1
piece
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
Parsley
2
tablespoon
Black pepper
1
teaspoon
Instructions
1
Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Reserve a cup of cooking water, then drain.
2
While the pasta cooks, heat the olive oil in a large pan over medium heat. Add the sliced red onion and cook until softened, about 3 minutes.
3
Add the minced garlic and chopped tomatoes, season with salt and pepper, and simmer for 6 to 8 minutes until the tomatoes break down into a sauce.
4
Stir in the olives and lemon juice, then add the sardines, breaking them gently into bite-size pieces. Cook for 2 minutes to warm through.
5
Add the drained pasta to the pan and toss, loosening with a splash of reserved pasta water if needed.
6
Divide between two plates, finish with fresh parsley and a drizzle of olive oil, and serve warm.
More Recipes For Your Gut
Nutrition
650 kcal
Calories
25 g
Protein
76 g
Carbohydrates
8 g
Fiber
9 g
Sugar
27 g
Fat
5 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this sardine pasta recipe make?
It makes 2 servings.
How long does this pasta take to prepare?
It takes about 25–30 minutes, including cooking the pasta and sauce.
Can I use canned sardines?
Yes. Use drained canned sardines and add them during the final 2 minutes so they warm through without breaking up too much.
Why should I reserve pasta cooking water?
The starchy water helps loosen the sauce and helps it coat the pasta evenly.
Can I make this recipe gluten-free?
Yes. Use certified gluten-free pasta and check the labels of all packaged ingredients.
What can I use instead of sardines?
Tuna, salmon, or white beans can be used, although the flavor and texture will change.
Can I adjust the salt in this dish?
Yes. Olives and sardines may already be salty, so taste the sauce before adding extra salt.
How should I store leftovers?
Refrigerate leftovers in a covered container within 2 hours and eat them within 1–2 days. Reheat thoroughly before serving.
Does this recipe contain common allergens?
It contains fish and wheat if made with regular pasta. Check ingredient labels and avoid it if you have a relevant allergy.
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