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Sardine Pasta with Lemon, Capers and Chili Flakes
Easy, delicious and heart healthy recipe for Mediterranean Sardine Pasta with light lemon olive oil sauce.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4 servings
Calories: 404 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 8 ounces angel hair (capellini) or spaghetti pasta
- 6 tablespoons extra virgin olive oil
- 1/4 cup shallots minced
- 2 teaspoons lemon zest
- 1/2 teaspoon crushed red pepper flakes spicy - use more or less to taste
- 1/2 teaspoon salt or more to taste
- 1 package Season Brand Sardines in Pure Olive Oil, drained 4.375 oz
- 3 tablespoons capers rinsed
- 5 tablespoons lemon juice or more to taste
- 3 tablespoons fresh parsley or basil chopped
Instructions
- Set a large pot of water over high heat to boil (this will be your pasta cooking water). Meanwhile, in a large sauteuse, sauté pan, or skillet, heat olive oil over medium heat. Once the olive oil is hot, add the shallots, lemon zest, crushed red pepper and salt. Cook until the shallots are soft and translucent (careful, don't let them burn!).Add the sardines and capers to the pan. Saute for about 2 minutes until warmed through, breaking up the sardines into smaller pieces as you sauté.
- When the sardines begin to turn golden, slowly stir in the fresh lemon juice. Turn heat to lowest setting to keep warm while you cook your pasta.When pasta water boils, cook pasta according to package directions. Drain, reserving a cup of the pasta cooking water.
- Add the cooked pasta and fresh chopped parsley or basil to the pan with the sauce (alternatively, you can put the pasta back in the large pasta pot and pour the sauce over it). Toss pasta to evenly coat with sauce, mixing well with the other ingredients. If the pasta seems too dry, add a little of the reserved pasta cooking water, 1 tbsp at a time, to loosen it a bit. It should not be thick or heavy, and the noodles should be lightly coated with oil.Add additional salt, lemon or chili pepper flakes to taste, if desired. Serve hot.
Cup of Yum
Notes
- You will also need: large sauteuse, sauté pan, or skillet, plus a large pot for boiling pasta.
- arge sauteuse, sauté pan, or skillet,
Nutrition Information
Calories
404kcal
(20%)
Carbohydrates
44g
(15%)
Protein
7g
(14%)
Fat
22g
(34%)
Saturated Fat
3g
(15%)
Sodium
478mg
(20%)
Potassium
145mg
(4%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
180IU
(4%)
Vitamin C
9.2mg
(10%)
Calcium
18mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 404
% Daily Value*
| Calories | 404kcal | 20% |
| Carbohydrates | 44g | 15% |
| Protein | 7g | 14% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Sodium | 478mg | 20% |
| Potassium | 145mg | 3% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 180IU | 4% |
| Vitamin C | 9.2mg | 10% |
| Calcium | 18mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.