Healthy Sardine Pasta
A quick and nutritious pasta dish featuring sardines, garlic, and fresh lemon, perfect for a weeknight meal.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Category: Main Course
- Method: Sautéing
- Cuisine: Italian
- Diet: Pescatarian
Ingredients
Scale
- 8 ounces whole wheat spaghetti
- 1 can sardines in olive oil
- 3 cloves garlic, minced
- 1 lemon, juiced
- 1 tablespoon capers
- 1/4 teaspoon red pepper flakes
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
Instructions
- Cook the spaghetti according to package instructions until al dente, about 8-10 minutes.
- Heat the olive oil from the sardine can in a large skillet over medium heat. Add the minced garlic and sauté until fragrant, about 1-2 minutes.
- Add the sardines, lemon juice, capers, and red pepper flakes, combining gently.
- Combine the cooked spaghetti with the sauce in the skillet and toss well.
- Finish with chopped parsley, salt, and pepper to taste, then serve warm.
Notes
For a gluten-free version, substitute whole wheat spaghetti with gluten-free pasta. For a vegetarian option, use chickpeas instead of sardines.
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 2g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 6g
- Protein: 20g
- Cholesterol: 30mg
Find it online: https://recypez.com/sardine-pasta-healthy-diet/