Lemon-Garlic Sardine Fettuccine
From EatingWell: November/December 2010
Even sardine skeptics will enjoy this lemony pasta with crispy breadcrumbs. Substitute two 5- to 6-ounce cans chunk light tuna for the sardines if you prefer. If you are using tuna or can’t find sardines packed in tomato sauce, add 2 tablespoons tomato paste in Step 4 with the lemon juice. Serve with a salad of bitter greens tossed with a lemon vinaigrette and a glass of Pinot Grigio.
- 8 ounces whole-wheat fettuccine
- 4 tablespoons extra-virgin olive oil, divided
- 4 cloves garlic, minced
- 1 cup fresh breadcrumbs (see Tip), preferably whole-wheat
- 1/4 cup lemon juice
- 1 teaspoon freshly ground pepper
- 1/2 teaspoon salt
- 2 3- to 4-ounce cans boneless, skinless sardines, preferably in tomato sauce, flaked
- 1/2 cup chopped fresh parsley
- 1/4 cup finely shredded Parmesan cheese
- Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
- Meanwhile, heat 2 tablespoons 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.
- Heat the remaining 2 tablespoons oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 5 to 6 minutes. Transfer to a plate.
- 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.
Tips & Notes
- 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 1/2 cup fresh crumbs.
Per serving: 475 calories; 21 g fat (4 g sat, 13 g mono); 60 mg cholesterol; 52 g carbohydrates; 1 g added sugars; 9 g protein; 9 g fiber; 716 mg sodium; 427 mg potassium.
Nutrition Bonus: Vitamin C (33% daily value), Calcium (28% dv), Iron (23% dv), Magnesium (22% dv), Vitamin A (17% dv), Zinc (16% dv), omega-3s.
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 1/2 medium fat meat, 3 fat
More From EatingWell
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- November/December 2010