Healthy Sardine Pasta
A quick and delicious pasta dish featuring sardines, whole wheat spaghetti, and fresh flavors of lemon and garlic.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- 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. Reserve a cup of pasta water before draining.
- Heat the olive oil from the sardine can in a large skillet over medium heat.
- Add the minced garlic to the hot oil and sauté until fragrant, about 1-2 minutes.
- Gently add the sardines, lemon juice, capers, and red pepper flakes to the skillet. Stir gently to combine and let the sardines warm through.
- Add the drained spaghetti to the skillet, tossing to coat the strands with the sauce. If it looks dry, add a splash of reserved pasta water.
- Remove from heat and toss in the fresh parsley, seasoning with salt and pepper to taste. Serve immediately.
Notes
Pairs well with a light arugula salad and a chilled glass of white wine. Leftovers can be stored in an airtight container in the fridge for up to 2 days.
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 2g
- Sodium: 620mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 7g
- Protein: 25g
- Cholesterol: 30mg
Find it online: https://ameliasweets.com/2026/04/15/healthy-sardine-pasta/