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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 620.9
  • Total Fat: 31.7 g
  • Cholesterol: 60.0 mg
  • Sodium: 135.2 mg
  • Total Carbs: 58.3 g
  • Dietary Fiber: 4.1 g
  • Protein: 23.5 g

View full nutritional breakdown of Pasta with sardines, low sodium calories by ingredient
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Pasta with sardines, low sodium

Submitted by: OAKDOLL

Introduction

The fat content of this is high, but it's heart-healthy Omega 3's (from the sardines) and olive oil. You can totally budget this meal into a day -- and it's so delicious, it's worth it. I use the Crown Prince brisling sardines in spring water, which I found at Whole Foods -- they're low in sodium and delicious. If you aren't sure about whether you'll like sardines, give this quick recipe a try! (This is a single serving dinner, but you can easily double it) The fat content of this is high, but it's heart-healthy Omega 3's (from the sardines) and olive oil. You can totally budget this meal into a day -- and it's so delicious, it's worth it. I use the Crown Prince brisling sardines in spring water, which I found at Whole Foods -- they're low in sodium and delicious. If you aren't sure about whether you'll like sardines, give this quick recipe a try! (This is a single serving dinner, but you can easily double it)
Number of Servings: 1

Ingredients

    1 can Crown Prince sardines in spring water, drained and lightly rinsed, then chopped
    1 cup cooked pasta, such as farfalle (bow tie) or spaghetti (you can cook the pasta while preparing the sardines)
    1 Tbs olive oil
    1/2 of 1/3 cup (.16 cup) of unseasoned panko breadcrumbs (4-C brand is low in sodium)
    1 clove garlic, minced
    1/4 onion, chopped
    2 Tbs dry white wine
    2 Tbs fresh lemon juice
    1/4 cup fresh finely chopped parsley
    freshly ground black pepper

Directions

Boil a pot of water and cook the pasta per the box's instructions. (Once it's finished, drain the pasta -- but to save time, get started on the rest of the recipe while it's cooking.)

While the pasta is cooking, in a nonstick skillet, heat half a tablespoon of olive oil over medium heat and then add the breadcrumbs until toasted golden brown. Set the toasted breadcrumbs in a bowl aside.

In the same skillet, heat the rest of the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the garlic and cook for one minute, stirring, then add the sardines and the white wine. Cook, stirring, for 2-3 minutes, until the wine has been evaporated. Turn off the heat, add the lemon juice, freshly ground pepper to taste, and parsley, and stir.

Toss the sardine mixture in a bowl with the cooked pasta and toasted breadcrumbs. Season to taste with another squeeze of lemon juice and more black pepper, if you want. Enjoy!

Number of Servings: 1

Recipe submitted by SparkPeople user OAKDOLL.






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  • 1 of 1 people found this review helpful
    Really tasty and fast. Used red wine, whole wheat pasta, less oil, and a tablespoon of really sharp dry cheese instead of breadcrumbs. Will do again. comfy food and healthy! - 11/21/10

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  • Very Good
    1 of 1 people found this review helpful
    This made a very satisfying lunch, and sardines are a great source of high quality protein, omega 3's and calcium. The wine and lemon juice give it a bright, piquant flavor that would probably be enhanced by the addition of Greek olives or capers. I will definitely make this again. - 11/4/10

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  • Very good. I also used red wine since I did not have white wine. Will definitely make again! - 6/14/13

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  • I did not have white wine. Added parmesan and capers. Used rice noodles. Quick and delicious! And very healthy! - 5/24/12

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  • Yum! Trader Joe's sardines in olive oil work well in this, too. - 1/22/11

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  • I decided to try sardines for lunch today, and found this recipe. I used half the sardines, and only 1 tsp olive oil.(I sauteed the onion in cooking spray and added a little water). It was still very satisfying and was delicious. - 12/3/10

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  • Really tasty! I've been looking for ways to get more calcium and less sodium, so this was great for me. I made it as a side last night. Used whole wheat pasta to make it even better. :) - 11/12/10

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