Pasta with sardines, low sodium
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 can Crown Prince sardines in spring water, drained and lightly rinsed, then chopped1 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, minced1/4 onion, chopped2 Tbs dry white wine2 Tbs fresh lemon juice1/4 cup fresh finely chopped parsleyfreshly ground black pepper
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.
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.
Nutritional Info 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
Member Reviews
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MIZLIZ8
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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PLATINUM755
I usually just eat sardines straight but this was a nice change. I used wheat spaghetti and passed on both the wine and the panko crumbs, just a light dusting of cheese. I tossed in some roasted broccoli along with my homemade vingarette. I'll play with this some more...I liked it! - 7/12/18