Healthy Lemon Parmesan Sardine Pasta
User Reviews
4.5
6 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
20 mins
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Servings
6 Servings
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Calories
419 kcal
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Course
Main Course, Dinner
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Cuisine
American, Italian-American Fussion
Healthy Lemon Parmesan Sardine Pasta
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Healthy Lemon Parmesan Sardine Pasta is a 20-minute easy dinner! Healthy lemon parmesan spaghetti noodles with onion, capers, Panko, and sardines.
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Ingredients
- 1 pound thin spaghetti
- ¼ cup olive oil, divided
- ½ cup Panko bread crumbs
- 1 chopped yellow onion
- 1-2 lemons
- 2 tablespoons drained capers
- 2 (3.75-ounce) cans Chicken of the Sea Sardines in Water
- ½ cup Chopped parsley for garnish
- ⅓ cup grated Parmesan cheese
- salt and pepper
Instructions
- Bring a large pot of water to a boil and add some salt. Cook the spaghetti according to package directions until just tender. Drain and reserve some of the cooking liquid.
- Heat 2 tablespoons olive oil in a large skillet over medium heat. Add in the Panko and stir frequently until golden and fragrant for 3-4 minutes. Remove to a plate.
- Add the remaining 2 tablespoons of oil to the same skillet and add the chopped onion. Sprinkle with salt and pepper to taste and cook until softened.
- Increase the heat to medium-high and add in the zest of 1 lemon, juice of 1 lemon, capers, and thoroughly drained sardines.
- Cook, stirring occasionally, until heated through, about 2 minutes.
- Add the drained pasta to the sardine mixture and toss well to combine. Add 1/2 cup chopped parsley and some of the reserved pasta cooking water if needed to add moisture. Stir in the bread crumbs and parmesan cheese.
- Garnish individual plates with a wedge of lemon and more parsley if desired.
Nutrition Information
Show Details
Calories
419kcal
(21%)
Carbohydrates
65g
(22%)
Protein
13g
(26%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Cholesterol
5mg
(2%)
Sodium
217mg
(9%)
Potassium
270mg
(8%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
478IU
(10%)
Vitamin C
18mg
(20%)
Calcium
92mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 419 kcal
% Daily Value*
| Calories | 419kcal | 21% |
| Carbohydrates | 65g | 22% |
| Protein | 13g | 26% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 5mg | 2% |
| Sodium | 217mg | 9% |
| Potassium | 270mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 478IU | 10% |
| Vitamin C | 18mg | 20% |
| Calcium | 92mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.5
6 reviews
Excellent
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