Healthy Lemon Parmesan Sardine Pasta Recipe

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Nelson Arnold Modified: March 22, 2022
Healthy Lemon Parmesan Sardine Pasta Recipe

How To Make Healthy Lemon Parmesan Sardine Pasta

Tangy, savory, and packed with umami flavors; this sardine pasta tosses parmesan, thin spaghetti, and capers together in this 20-minute recipe!

Preparation: 5 minutes
Cooking: 15 minutes
Total: 20 minutes

Serves:

Ingredients

  • salt and pepper
  • 1lbthin spaghetti
  • 4tbspolive oil,separated
  • ½cuppanko
  • 1yellow onion,chopped
  • 2lemons
  • 2tbspcapers,drained
  • 2cansChicken of the Sea Sardines in Water
  • 1bunchfresh parsley,chopped
  • cupparmesan cheese,freshly grated

Instructions

  1. 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.

  2. Bring another skillet to medium heat and add 2 tablespoons of olive oil in the skillet. When the oil is hot, add in the Panko and stir frequently for 3 to 4 minutes, until golden and fragrant. Remove to a plate.

  3. Add the last 2 tablespoons of oil to the pan and add the chopped onion. Sprinkle with salt and pepper, then stir until softened.

  4. Turn the heat on the onions to medium high, then add in the zest of 1 lemon, juice of 1 lemon, capers, and thoroughly drained sardines.

  5. Cook, stirring occasionally, for 2 minutes, until heated through.

  6. Add the drained pasta to the sardine mixture and toss well to combine. Add ½ cup of chopped parsley and some of the reserved pasta cooking water, if needed to moisten. Stir in the bread crumbs and parmesan cheese.

  7. Garnish individual plates with a wedge of lemon and more parsley, then serve and enjoy!

Nutrition

  • Calories: 493.27kcal
  • Fat: 16.15g
  • Saturated Fat: 3.32g
  • Monounsaturated Fat: 8.54g
  • Polyunsaturated Fat: 3.05g
  • Carbohydrates: 65.08g
  • Fiber: 4.03g
  • Sugar: 3.71g
  • Protein: 21.70g
  • Cholesterol: 49.16mg
  • Sodium: 423.48mg
  • Calcium: 267.74mg
  • Potassium: 418.93mg
  • Iron: 2.93mg
  • Vitamin A: 69.56µg
  • Vitamin C: 25.21mg
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