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Whole-Wheat Spaghetti with Roasted Tomato Mascarpone Sauce and Sardines Main Dishes

Whole-Wheat Spaghetti with Roasted Tomato Mascarpone Sauce and Sardines

Roasted tomatoes, carrots, onion, and garlic blend into a thick, naturally sweet sauce with mascarpone. Sardines are warmed through at the end so they stay in tender pieces rather than disappearing into the pan.

By Lionel 19 Sep 2026 50 min total 71% in season in Northern North America · Nov 3 min read
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Main DishesItalianFishDairyHigh-FiberRoasted
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Ingredients

For the roasted tomato mascarpone sauce

For the pasta and cooking water

Make your own version Start from these ingredients in the recipe builder, swap what you like and see the nutrition per serving.

Preparation Steps

  1. Heat the oven and prepare the vegetables

    Heat the oven to 220°C / 425°F. Cut the tomatoes, carrots, and onion into rough, evenly sized pieces, and peel the garlic.

  2. Roast the sauce base

    Spread the tomatoes, carrots, onion, and garlic on a large baking tray. Coat with olive oil, salt, and black pepper, then roast for 25 minutes, until the tomatoes have collapsed and the carrots are fully tender with browned edges.

  3. Cook the spaghetti

    Bring the water to a rolling boil in a large pot. Cook the whole-wheat spaghetti until just tender with a little firmness remaining, following the packet timing; reserve some cooking water before draining.

  4. Blend the sauce

    Transfer the roasted vegetables and all their tray juices to a blender with the mascarpone. Blend for about 1 minute until velvety; add reserved pasta cooking water until the sauce is pourable but still thick enough to coat the back of a spoon.

  5. Finish the pasta

    Pour the sauce into a wide pan over low heat. Fold in the sardines and warm for 2 minutes, keeping the pieces mostly intact. Add the spaghetti and toss until coated, loosening with more reserved pasta cooking water if the sauce tightens around the noodles.

Recipe insights

Pasta Water Controls the Final Texture

Roasted vegetables vary in moisture, so the sauce can look much thicker on one day than the next. Keep the blender mixture dense at first, then add the reserved pasta water in small splashes once the spaghetti goes in. Its starch helps the sauce hold to the noodles, while whole-wheat spaghetti keeps absorbing liquid after it leaves the pot. If the pan looks a little loose at first, wait briefly before adding more water rather than creating a tomato soup.

Keep the Sardines in Pieces

Use low heat and fold the sardines through with a large spoon or tongs. They only need warming, not a prolonged simmer. Repeated stirring will break 250 g of sardines into fish flecks throughout the sauce, which changes both the texture and the point of adding them at the end. Serve as soon as the pasta is evenly coated, before the sauce tightens in the pan.

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Lentil & bulgur bowl with walnuts

4 servings · 6 ingredients

  • Green lentils, dry240 g
  • Bulgur, dry200 g
  • Baby spinach300 g
  • Cherry tomatoes300 g
  • + walnuts, olive oil70 g
Per serving
545 kcal
Protein
25 g
Fibre
16 g

Energy from

  • Protein 18%
  • Carbs 57%
  • Fat 25%

Nutrition from Health Canada · CNF 2026