Pasta with Olives and Tomatoes

This dish is also known as Spaghetti Puttanesca. You can omit the chilli if you don’t want the heat but it does give it a wonderful kick.



Ready In:

0hrs 45min



Good For:


Meal Plan Recipe

Pasta with Olives and Tomatoes

By: Debra Carey

Italy has many wonderful pasta dishes but I must admit this is one of my favourites. Invented in Napes in the mid 20th century, it is typically made with tomatoes, olive oil, olives, capers and garlic. Woven through al dente pasta with a little grated pepper, it’s simply divine.

Add heat with chillies but if you don’t want the spice then simply leave them out. It won’t really change the flavour.

pasta with olives and tomatoes


  • 400g can tomatoes
  • 3 Tbsp olive oil
  • 1 onion
  • 2 garlic cloves
  • 1/2 tsp chilli flakes
  • 5 anchovy fillets
  • 120g pitted black olives
  • 2 Tbsp capers
  • 300g dried spaghetti
  • 1/2 bunch parsley, finely chopped

Add calories with:

The anchovy fillets will melt into the sauce so you won’t have a fishy taste at all. So you could add other protein. Chicken and prawns go very well with this dish. Cook them lightly first in a little olive oil and lemon.

Of course, you can add grated cheese on top, parmesan being a classic companion of pasta. A little ham or proscuitto also can add in the calories.

cherry tomatoes


A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).

  • Calories: 460 kcal 23% 23%
  • Carbs: 63.05g 24% 24%
  • Sugars: 3.26g 4% 4%
  • Protein: 12.95g 26% 26%
  • Salt (Sodium): 419.22g 21% 21%
  • Total Fat: 17.55g 25% 25%
  • Saturated Fat: 2.64g 13% 13%
  • Monounsaturated Fat: 8.14g 0% 0%
  • Polyunsaturated Fat: 1.71g 0% 0%
  • Trans Fat: 0g 0% 0%
  • Cholesterol: 4.25mg 1% 1%
  • Fibre: 4.04g 14% 14%
  • Calcium: 93.3mg 12% 12%
  • Magnesium: 63.68mg 17% 17%
  • Potassium: 478.53mg 14% 14%
  • Iron: 4.33mg 31% 31%
  • Zinc: 1.51mg 15% 15%
  • Phosphorus: 189.14mg 27% 27%
  • Vitamin A: 176.33iu/mcg 22% 22%
  • Vitamin C: 11.83mg 15% 15%
  • Thiamin B1: 0.09mg 9% 9%
  • Riboflavin B2: 0.08mg 6% 6%
  • Niacin B3: 2.43mg 15% 15%
  • Vitamin B6: 0.18mg 13% 13%
  • Folic Acid B9: 30.86iu/mcg 15% 15%
  • Vitamin B12: 0.04iu/mcg 2% 2%
  • Vitamin D: 0.09iu/mcg 2% 2%
  • Vitamin E: 1.88mg 16% 16%
  • Vitamin K: 121.06iu/mcg 161% 161%

Step by Step Instructions

Step 1

Heat the oil in a non-stick pan over a medium-low heat. Add the onion along with a generous pinch of salt and fry for 10 mins, or until soft. Add the garlic and chilli, if using, and cook for a further minute.

Step 2

Stir the tomatoes, anchovies, olives and capers into the onion, bring to a gentle simmer and cook, uncovered, for 15 mins. Season to taste.

Step 3

Meanwhile, bring a large pan of salted water to the boil. Cook the spaghetti following pack instructions, then drain and toss with the sauce and parsley.

Step 4

Finish with grated cheese and freshly ground pepper if you are adding calories.

People Who’ve Made This

“A classic italian dish that quick and easy to prepare. Goes perfectly with chicken or prawns or extra protein.”

Debra Carey

Nutrition Coach, Orchard Isle Nutrition