Sardine & Tomato Pasta
Calcium rich, Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Soy free
About the recipe
This sardine and tomato pasta sauce is a quick, nutrient-rich family meal perfect for babies and toddlers. Packed with omega-3s, calcium, and flavour – it’s ideal for baby-led weaning or fuss-free weeknight dinners.
This Sardine & Tomato Pasta Sauce is proof that quick meals can still pack a major nutritional punch. Sardines are one of the most nutrient-dense foods on the planet—rich in essential omega-3s (including DHA and EPA), protein, calcium, and brain-boosting B12. They’re also a fantastic pantry staple for busy days when you want something nourishing and fast.
And yes, most babies love sardines! The soft, edible bones provide a natural source of calcium (especially helpful if your little one is dairy-free), and when blended into a tomato-based sauce, the flavour is mellowed and beautifully balanced. This recipe is perfect for the whole family, from babies just starting solids, to toddlers and adults alike.
It’s also freezer-friendly, can be made in under 20 minutes, and is a great way to introduce fish to your baby in a gentle, flavour-packed form.
Why Sardines Are a Superfood for Babies
Sardines are:
- High in omega-3 fatty acids (DHA & EPA) for brain development
- Rich in calcium, vitamin D, and B12
- Low in mercury due to their small size
- Soft, mashable, and baby-friendly
Age Suitable:
✔ Suitable from 8 months+ once fish allergen has been safely introduced.
✔ Ideal for baby-led weaning or can be blended with extra pasta water or broth for a spoon-fed puree.
Serving Suggestions:
- Mix through small pasta shapes (e.g., risoni, fusilli) for toddlers.
- Up the protein by using a pulse pasta such as red lentil pasta or chickpea pasta.
- Add a dollop of plain yoghurt on top to mellow the flavour for younger eaters.
- Serve with a side of steamed broccoli or peas for added veg.
- Blend into a smoother texture for babies who prefer purees.
Storage Tips:
- Fridge: Store leftovers in a sealed container for up to 2 days.
- Freezer: Freeze pasta sauce on its own for up to 3 months. Reheat and stir through freshly cooked pasta before serving.
Sardine Tips:
Not all sardines are created equal! Look for wild-caught sardines packed in olive oil or water, with no added sauces. We love Good Fish and Fish4Ever, available via Part & Parcel (use code BOOBTOFOOD for a discount). From the supermarket, Brunswick is a good option.
Note on Allergens:
Fish is a top allergen. Be sure to introduce sardines separately and monitor for any signs of reaction, especially if offering for the first time. Read more about introducing allergens here.
Ingredients
110g tin of sardines in olive oil or spring water
3 anchovies (optional – adds umami flavour)
3 tsp capers
1 brown onion, finely diced
120g zucchini, cubed
2 cloves garlic, finely diced
400g tin diced tomatoes
1 tbsp olive oil
Salt and pepper to taste
350g cooked pasta of choice
Method
Preheat a large frying pan over medium heat.
Add olive oil, onion, garlic, and zucchini, and cook until softened.
Add anchovies (if using) and cook for 1 minute, then stir in diced tomatoes and capers.
Break up the sardines with your fingers (bones included) and add them to the sauce.
Let it simmer for 3–5 minutes, then season to taste with salt and pepper.
Stir through freshly cooked pasta and serve warm.
Ingredient Swaps
-
No anchovies? Skip them or replace with a dash of fish sauce.
-
No capers? Add a splash of lemon juice or chopped olives for a similar tang.
-
Pasta-free? Serve over mashed veg, rice, quinoa, or even on toast fingers.
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