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Lemon-Garlic Sardine Fettuccine

:  November/December 2010

Your rating: None Average: 4.1 (47 votes)

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.


READER'S COMMENT:
"I made this for Thanksgiving (with homemade fettucine) it was a super hit. "
Lemon-Garlic Sardine Fettuccine Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

High fiber | Low saturated fat | Low cholesterol | High calcium | Heart healthy |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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 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.
  3. 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.
  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.

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.

Nutrition

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


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Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Budget
Comfort foods
Entertaining, casual
Everyday favorites
Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Pasta
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Ethnic/Regional
Mediterranean
Main Ingredient
Fish
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High calcium
High fiber
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
November/December 2010
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