Lemony Sardine Pasta is a quick, flavorful dish packed with protein and omega-3s. The bright citrusy notes of lemon perfectly complement the richness of sardines, making this an easy yet gourmet meal.
Ingredients:
- 8 oz spaghetti or bucatini
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1/2 teaspoon red pepper flakes (optional, for heat)
- 1 can (4-5 oz) sardines in olive oil, drained and roughly chopped
- Zest and juice of 1 lemon
- 1/4 cup chopped fresh parsley
- Salt and black pepper, to taste
- 1/4 cup grated Parmesan cheese (optional)
Instructions:
Cook the Pasta:
- Bring a large pot of salted water to a boil. Cook the spaghetti or bucatini according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain and set aside.
Prepare the Sauce:
- In a large skillet over medium heat, warm the olive oil. Add the minced garlic and red pepper flakes, and sauté for about 30 seconds until fragrant.
Add Sardines:
- Add the chopped sardines to the skillet and cook for 1-2 minutes, breaking them up gently with a spoon.
Combine with Pasta:
- Add the cooked pasta to the skillet along with the lemon zest and juice. Toss to combine, adding reserved pasta water a little at a time to create a silky sauce.
Season and Serve:
- Stir in chopped parsley and season with salt and black pepper to taste.
- Serve warm, topped with grated Parmesan cheese if desired.
Tips:
- Use whole wheat pasta for extra fiber and a nuttier flavor.
- Swap sardines for anchovies for a stronger umami punch.
- Add capers or olives for a Mediterranean twist.
