Lemon-Garlic Sardine Fettuccine for Two

Lemon-Garlic Sardine Fettuccine for Two

4 Reviews
From: EatingWell Magazine, November/December 2010

Even sardine skeptics will enjoy this lemony pasta with crispy breadcrumbs. Substitute a 5- to 6-ounce can chunk light tuna for the sardines if you prefer. If you are using tuna or can't find sardines packed in tomato sauce, add 1 tablespoon tomato paste with the lemon juice in Step 4. Serve with a salad of bitter greens tossed with a lemon vinaigrette and a glass of pinot grigio.

Ingredients 2 servings

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  • 4 ounces whole-wheat fettuccine
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 cloves garlic, minced
  • ½ cup fresh breadcrumbs (see Tip), preferably whole-wheat
  • 2 tablespoons lemon juice
  • ½ teaspoon freshly ground pepper
  • ¼ teaspoon salt
  • 1 3- to 4-ounce can boneless, skinless sardines, preferably in tomato sauce, flaked
  • ¼ cup chopped fresh parsley
  • 2 tablespoons finely shredded Parmesan cheese

Preparation

  • Active

  • Ready In

  1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
  2. Meanwhile, heat 1 tablespoon oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant and sizzling but not brown, about 20 seconds. Transfer the garlic and oil to a large bowl.
  3. Heat the remaining 1 tablespoon oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 3 to 5 minutes. Transfer to a plate.
  4. Whisk lemon juice, pepper and salt into the garlic oil. Add the pasta to the bowl along with sardines, parsley and Parmesan. Gently stir to combine. Serve sprinkled with the breadcrumbs.
  • Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about ½ cup fresh crumbs.

Nutrition information

  • Serving size: about 1¼ cups
  • Per serving: 475 calories; 21 g fat(4 g sat); 9 g fiber; 52 g carbohydrates; 23 g protein; 34 mcg folate; 60 mg cholesterol; 3 g sugars; 1 g added sugars; 849 IU vitamin A; 19 mg vitamin C; 282 mg calcium; 4 mg iron; 634 mg sodium; 424 mg potassium
  • Nutrition Bonus: Vitamin C (32% daily value), Calcium (28% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 starch, 1½ medium fat meat, 3 fat

Reviews 4

May 09, 2012
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By: Granny48
Not Bad I followed the recipe exactly. The dish is rather dry, but I did enjoy the flavors. It, also, got cold very quickly. Next time I will follow another user and heat the fish. I will add a little extra tomato sauce. Pros: Very easy to prepare Cons: Too dry
December 13, 2011
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By: KateG
delicious and quick Very fast and easy, I didn't have sardines in tomato sauce, so i used the tomato paste, which probably helped moisten the dish. I also added some capers because they seemed appropriate, and left out the salt to compensate. Next time - and there will be a next time - I will make sure to heat the bowl before starting the assembly process, because it did cool a fair bit by the time everything was mixed, even though I did take the time to make sure all the components were prepped before I put them together.
May 14, 2011
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By: Peanut
Easy, nutritious, tastes light yet is filling (even w/o the breadcrumbs) This recipe is so simple and tastes great, plus adds protein to my diet. I did change the recipe a bit by eliminating the bread crumbs completely. I saute the garlic in olive oil then add the fish to heat through for about a minute. I then toss in the lemon juice, pepper, only a dash of ground natural salt, parsley and noodles and top with a little parm cheese. It's also good (and healthier) with cooked quinoa instead of noodles.
November 21, 2010
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By: EatingWell User
I made it according to the recipe. It was too dry and there were too many breadcrumbs. it also had to be reheated in the microwave because the sauce and the sardines were cold. It was an interesting touch though, to toast the bread crumbs before adding them. If I make it again, I will use more sauce and less crumbs.
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