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Sardine & Roasted Pepper Pasta with Olive Oil

Rheumatoid arthritis means your immune system is attacking your own joints every single day. The right food can meaningfully reduce that inflammatory load. Sardines are one of the most omega-3-rich foods on the planet — directly suppressing the inflammatory pathways that drive joint pain. Roasted red peppers deliver more vitamin C than oranges, protecting joint tissue from oxidative damage. Olive oil works similarly to ibuprofen in blocking inflammatory enzymes. This is a bowl that fights your inflammation from every angle.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 2 people
Course: Main Course
Cuisine: Mediterranean
Calories: 440
Ingredients Equipment Method

Ingredients
  

For the Pasta
  • 160 g whole wheat pasta spaghetti or penne
  • 120 g sardines in olive oil drained
  • 2 medium red bell peppers
  • 3 garlic cloves thinly sliced
  • 2 tbsp extra virgin olive oil
  • 3 tbsp fresh parsley chopped
  • 1 tbsp lemon juice freshly squeezed
  • ¼ tsp black pepper freshly ground
  • 1 pinch chilli flakes optional

Equipment

  • 1 Oven Preheated to 200°C
  • 1 Baking tray For roasting peppers
  • 1 Large pot For boiling pasta
  • 1 Large skillet Min. 28cm
  • 1 Colander For draining pasta
  • 1 Fork For breaking up sardines
  • 1 Kitchen scale
  • 1 Measuring spoons
  • 2 Serving bowl
  • 1 Chef's knife

Method
 

  1. Preheat your oven to 200°C (390°F). Place the whole red peppers on a baking tray and roast for 25–30 minutes, turning once halfway, until the skin is charred and blistered all over. Remove from the oven, place in a bowl and cover for 10 minutes — the steam loosens the skin beautifully. Peel, deseed, and slice into strips.
  2. Bring a large pot of water to a boil. Cook the pasta according to package instructions until al dente. Reserve a small cup of pasta cooking water before draining — this starchy water is liquid gold for bringing the sauce together later.
  3. Heat the olive oil in a large skillet over medium-low heat. Add the sliced garlic and cook gently for 2–3 minutes until soft and lightly golden — watch it carefully, burnt garlic will ruin the dish. Add the sardines and break them up gently with a fork into chunky pieces. Add the roasted pepper strips and stir everything together for 2 minutes.
  4. Add the drained pasta directly to the skillet. Toss everything together well, adding a splash of reserved pasta water to loosen the sauce if needed. Squeeze in the lemon juice, add the black pepper and chilli flakes if using, and toss again. The pasta should be glossy and well coated.
  5. Divide between two bowls and scatter fresh parsley generously over the top. Finish with a final drizzle of extra virgin olive oil over each bowl. Serve immediately.