Espaguete com Sardinha

Espaguete com Sardinha is a flavorful Brazilian pasta dish that combines the rich taste of sardines with al dente spaghetti, enhanced by aromatic herbs and a touch of spice. This comforting meal is not only delicious but also quick to prepare, making it perfect for any weeknight dinner.

Ingredients

• Spaghetti - 160 grams
• Canned sardines in olive oil - 1 can (approximately 120 grams)
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Cherry tomatoes - 150 grams, halved
• Fresh parsley - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Red pepper flakes - 1/2 teaspoon (optional)
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, juiced

Steps

1. Bring a pot of salted water to a boil and cook the spaghetti according to package instructions until al dente, usually about 8-10 minutes.
2. While the spaghetti cooks, heat olive oil in a large skillet over medium heat.
3. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
4. Stir in the minced garlic and red pepper flakes (if using) and cook for an additional 1 minute until fragrant.
5. Add the halved cherry tomatoes to the skillet and cook for about 3-4 minutes until they start to soften.
6. Drain the canned sardines, reserving the oil, and gently add them to the skillet, breaking them into chunks as you mix.
7. Once the spaghetti is cooked, reserve 1/4 cup of pasta water, then drain the spaghetti and add it to the skillet.
8. Toss the spaghetti with the sardine mixture, adding reserved pasta water as needed to create a light sauce.
9. Season with salt, pepper, and fresh lemon juice to taste.
10. Garnish with chopped parsley before serving.

Nutrition

• Calories: 490
• Protein: 20 g
• Carbs: 65 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 650 mg
• Cholesterol: 45 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from sardines, promoting heart health.
• High in protein, which supports muscle repair and growth.

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