0 from 54 votes
Sardine Pasta
Ready in less than 15 minutes, Sardine Pasta is a light and fresh pasta dish and perfect for summer. It's an easy way to include more fish in your diet.
Prep Time
5 mins
Cook Time
5 mins
Total Time
17 mins
Servings: 2 servings
Calories: 610 kcal
Course:
Main Course , Lunch
Cuisine:
Italian
Ingredients
- 140 g Spaghetti
- 2 tablespoon olive oil
- 2 shallots finely diced
- 3 garlic clove crushed
- 1 lemon juice and zest only
- 80 g spinach
- 160 g sardines canned
- 7 g fresh parsley finely chopped
- 1 pinch sea salt and ground black pepper
- 1 teaspoon chilli flakes (less if preferred)
- 50 g sun-dried tomatoes chopped
Instructions
- Cook 140 g Spaghetti according to the packet instructions - normally 10-12 minutes.
- Heat 2 tablespoon Olive oil in a pan and cook 2 Shallots until softened, about 2 minutes.
- Add 3 Garlic clove and 1 teaspoon Chilli flakes. Stir and cook for a further minutes.
- About 2 minutes before the spaghetti is cooked, add 80 g Spinach to the water.
- Add 160 g Sardines, juice and zest of 1 Lemon, 7 g Fresh parsley, 50 g Sun-dried tomatoes and 1 pinch Sea salt and ground black pepper to the shallots. Gently stir to avoid breaking up the sardines too much.
- Drain the spaghetti and spinach, reserving a small amount of pasta water.
- Add the drained spaghetti, spinach and reserved water to the sardine mix. Mix well and serve.
Cup of Yum
Notes
- To make this even quicker, use some fresh tagliatelle which is ready in a few minutes.
- Don't forget to reserve some of the pasta water. You really don't want to skip this step, as it makes the sauce so silky.
- Add a splash of olive oil to the pan before serving for an extra boost of flavour.
- Serve with extra Parmesan and cracked black pepper if you like.
Nutrition Information
Serving
1portion
Calories
610kcal
(31%)
Carbohydrates
71g
(24%)
Protein
35g
(70%)
Fat
24g
(37%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
7g
Monounsaturated Fat
14g
Cholesterol
114mg
(38%)
Sodium
332mg
(14%)
Potassium
1770mg
(51%)
Fiber
9g
(36%)
Sugar
15g
(30%)
Vitamin A
4665IU
(93%)
Vitamin C
58mg
(64%)
Calcium
427mg
(43%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 610
% Daily Value*
| Serving | 1portion | |
| Calories | 610kcal | 31% |
| Carbohydrates | 71g | 24% |
| Protein | 35g | 70% |
| Fat | 24g | 37% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 14g | 70% |
| Cholesterol | 114mg | 38% |
| Sodium | 332mg | 14% |
| Potassium | 1770mg | 38% |
| Fiber | 9g | 36% |
| Sugar | 15g | 30% |
| Vitamin A | 4665IU | 93% |
| Vitamin C | 58mg | 64% |
| Calcium | 427mg | 43% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.