Sardine Pasta

Sardines are one of my favourite foods for babies and this just shows how absolutely simple it can be to offer nutrient dense foods to your baby (and yourself!) – a great pantry staple to pull out on those busy days!

Why is it so good? Sardines are one of the most nutrient dense foods on the planet, they are one of the best natural sources of essential omega -3 fatty acids containing both EPA and DHA which are SO IMPORTANT and essential for babies brain development, they are also very high in protein and important micronutrients such as b12, selenium, vitamin D and phosphorus. Amazing to you too mama!! We need all the DHA we can get (hello Mum brain!)

They contain tiny edible bones which makes sardines an incredible source of calcium for healthy bone development! As you can see by the video they crush very easily by my fingers so don’t be afraid of offering the bones – so a great option especially if your little one doesn’t tolerate dairy.

Also don’t be put off by the taste, remember just because you might not like something doesn’t mean your baby won’t! Most babies I meet LOVE sardines!

Now, not all sardines are created equal – and the quality will vary from brand to brand. If possible look for ‘wild caught’ as the nutrient content will differ a lot due to the unnatural diet/pesticides/antibiotic use of farmed sardines. A couple of brands I have found and liked are goodfish and Fish 4 Ever (I get both from Part & Parcel (discount code BOOBTOFOOD for your first order), or from the supermarket my pick would be Brunswick – stay away from any that are packed in sauce – those sauces are often full of preservatives or added salt. Look for sardines packed in olive oil or water.

Sardines are also low in mercury ( ) because they are a small fish so great to offer regularly to your little one!

Just remember when offering that fish is a top allergen and to monitor your baby for any reaction!

But sardines can be one of those foods that are hard to know how to serve and what foods to serve in/with – especially for discerning toddlers. I love to add sardines to pasta, the sauce really complements the flavour of the sardines and makes it a great and nutritious and SUCH an easy family meal!

Sardine Pasta

Jane Houston
Course 2 meals a day, 3 meals a day, Baby Led Weaning, BLW, Family Meals
Servings 4 adults


  • 110 grams tin of sardines in olive oil or spring water
  • 3 anchovies optional
  • 3 tsp capers
  • 1 brown onion
  • 120 grams zucchini
  • 2 cloves garlic
  • 400 grams tin of diced tomatoes
  • 1 TBSP olive oil for frying
  • salt and pepper to taste
  • 350 grams cooked pasta of choice


  • Finely dice the onion and garlic cloves. Cube the zucchini into small equal sized pieces and set aside. Thinly dice the anchovies if using.
  • Preheat a frying pan over a medium to high heat and add in the olive oil, once hot add in the onion, zucchini and garlic and cook until the onions have softened.
  • Add in the anchovies, frying for a minute, then add in the tin of diced tomatoes and the capers. Break the sardines apart with your fingers (including the bones for added calcium). Cook for a further 3-5 minutes and season with salt and pepper to taste.
  • Stir through freshly cooked pasta to serve.


Able to freeze: Yes for 3 months.
Fridge Friendly for 2 days.
Tried this recipe?Let us know how it was!

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