Pasta con Sardine e Pomodoro

Pasta con Sardine e Pomodoro is a traditional Italian dish that combines the rich flavors of sardines with a vibrant tomato sauce, creating a delightful and satisfying meal. Perfect for a cozy dinner, this dish is both nutritious and easy to prepare, making it an ideal choice for seafood lovers.

Ingredients

• Pasta (spaghetti or linguine) - 160 grams
• Canned sardines in olive oil - 200 grams
• Cherry tomatoes - 200 grams
• Garlic - 3 cloves, minced
• Red chili flakes - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste

Steps

1. Bring a large pot of salted water to a boil and cook the pasta according to the package instructions until al dente.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
3. Add the minced garlic and red chili flakes to the skillet, and sauté for about 1 minute until fragrant but not browned.
4. Add the cherry tomatoes to the skillet, season with salt and black pepper, and cook for about 5-7 minutes until they start to burst and release their juices.
5. Gently add the canned sardines along with their oil to the skillet, breaking them up slightly with a spoon. Cook for another 3-4 minutes to heat through.
6. Once the pasta is cooked, reserve a cup of pasta water, then drain the pasta and add it to the skillet with the sauce.
7. Toss the pasta in the sauce, adding reserved pasta water as needed to achieve desired consistency.
8. Remove from heat, stir in the chopped parsley, and serve hot, garnished with extra parsley if desired.

Nutrition

• Calories: 480
• Protein: 20 g
• Carbs: 60 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 50 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids from sardines, promoting heart health.
• High in protein and fiber, aiding in digestion and maintaining muscle mass.

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