Sardine and Tomato Pasta

PostpartumMediterraneanEasyServes 225 min

Whole wheat pasta tossed with a quick marinara sauce, spinach, and canned sardines.

This simple pantry meal is a nutritional powerhouse for the postpartum period. Sardines are an incredible, low-mercury source of Omega-3 DHA, which passes right into breast milk to support the baby's growing brain. They also pack calcium and vitamin D, crucial for protecting the mother's bone density while her body prioritizes milk production. Whole wheat pasta and spinach round out the dish with steady complex carbohydrates and iron to keep energy levels stable during long days and nights.

View Nutrition Facts

One serving≈450 kcal · 23 g protein

Calories450 kcal

Protein23 g

Carbs58 g · 12.3g sugar

Fat16 g · 2.2g sat

Fiber9.8 g

Sodium1,571 mg

Folate100 mcg DFE

Iron6.2 mg

Calcium278 mg

Choline78 mg

Iodine80 mcg

Vitamin D89 IU

Vitamin B124.1 mcg

DHA + EPA440 mg

Zinc2.8 mg

from its ingredients

Ingredients

2 cups dry whole wheat pasta (like penne or spaghetti)
1 tbsp olive oil
3 cloves garlic, minced
1 can (14-15 oz) marinara sauce
1 can (4.4 oz) sardines in olive oil or water, drained and lightly flaked
2 cups baby spinach, roughly chopped
Pinch of red pepper flakes (optional)
½ tsp salt, or to taste
¼ tsp black pepper
½ lemon, juiced

Method

1Boil a large pot of salted water. Cook the whole wheat pasta according to package directions until al dente. Reserve ¼ cup of pasta water, then drain.
2While the pasta cooks, heat olive oil in a large skillet over medium heat. Add the minced garlic and red pepper flakes, cooking for 30 seconds until fragrant.
3Pour in the marinara sauce, salt, and black pepper. Simmer for 5 minutes to let the flavors meld.
4Stir in the chopped spinach and cook for 1-2 minutes until wilted. Gently fold in the flaked sardines and heat through (about 1 minute).
5Add the drained pasta and lemon juice to the skillet, tossing gently to coat. Use a splash of reserved pasta water if the sauce needs loosening. Serve warm.

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