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Lemon Sardine Pasta

Zesty Lemon Sardine Pasta: A Quick Healthy Dinner Delight

This Lemon Sardine Pasta is a healthy, quick dinner option bursting with zesty flavors and omega-3s, ready in under 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 200 grams Spaghetti or Linguine Use for the best texture.
For the Sardines
  • 1 can Sardines in Olive Oil Opt for those packed in oil for richness.
For Sautéing
  • 2 tablespoons Extra Virgin Olive Oil Adds depth and richness.
  • 2-3 cloves Fresh Garlic Minced.
For the Zesty Sauce
  • 1 Fresh Lemon Zest and juice both.
  • 1/4 teaspoon Red Pepper Flakes Optional, adjust to taste.
Seasoning
  • to taste Salt Essential for flavor.
  • to taste Freshly Ground Black Pepper To enhance flavor.
For Garnish
  • 1/4 cup Fresh Parsley Chopped, can replace with other herbs.
  • 2 tablespoons Grated Parmesan Optional, consider dairy-free alternative.

Equipment

  • large pot
  • colander
  • large skillet

Method
 

Step-by-Step Instructions
  1. Cook the Pasta: Bring salted water to a boil and cook pasta for 8-10 minutes until al dente. Reserve 1/2 cup water, drain the rest.
  2. Sauté the Garlic: In a skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant.
  3. Add the Sardines: Gently add sardines with oil, break into chunks, and cook for about 2-3 minutes until heated through.
  4. Mix in Lemon and Spices: Stir in lemon zest and juice, and red pepper flakes if using. Cook for about 1 minute.
  5. Combine Pasta and Sauce: Toss in drained pasta, add reserved water gradually until the desired consistency is achieved.
  6. Final Seasoning and Serve: Season with salt and pepper, then garnish with parsley and Parmesan before serving.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 20gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 30mgSodium: 500mgPotassium: 300mgFiber: 4gSugar: 2gVitamin A: 8IUVitamin C: 30mgCalcium: 40mgIron: 3mg

Notes

Use fresh ingredients for the best flavor. You can customize with vegetables or substitute sardines with tuna.

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