Pasta with Sardines

This Pasta with Sardines is a delightful and healthy Greek dish that combines the rich flavors of the Mediterranean with the nutritional benefits of sardines. It's quick to prepare, making it perfect for a satisfying weeknight dinner.

Ingredients

• Whole wheat spaghetti - 160 grams
• Canned sardines in olive oil - 120 grams
• Extra virgin olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Cherry tomatoes - 200 grams, halved
• Kalamata olives - 50 grams, pitted and sliced
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/4 teaspoon (optional)

Steps

1. Bring a large pot of salted water to a boil and cook the whole wheat spaghetti according to package instructions until al dente.
2. While the pasta is cooking, heat the extra virgin olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add the halved cherry tomatoes to the skillet and cook for 3-4 minutes until softened.
4. Add the canned sardines, breaking them up gently with a spatula, and cook for another 2 minutes until heated through.
5. Stir in the sliced Kalamata olives, chopped parsley, and lemon juice. Season with salt, black pepper, and red pepper flakes if using.
6. Drain the cooked spaghetti and add it directly to the skillet. Toss everything together until the pasta is well coated with the sauce.
7. Serve immediately, garnished with additional parsley if desired.

Nutrition

• Calories: 490
• Protein: 22 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 40 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.1 L

Health Benefits

• High in omega-3 fatty acids from sardines, supporting heart health.
• Rich in fiber from whole wheat pasta and tomatoes, aiding digestion.

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