Name: Lemon-Garlic Sardine Fettuccine
Cook time: 30 min
Total time: 30 min
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; 0.25 cup lemon juice; 1 teaspoon freshly ground pepper; 0.5 teaspoon salt; 2 3- to 4-ounce cans boneless, skinless sardines, preferably in tomato sauce, flaked; 0.5 cup chopped fresh parsley; 0.25 cup finely shredded Parmesan cheese

Lemon-Garlic Sardine Fettuccine

3.8

(8)

8 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings, about 1 1/ cups each

Nutrition Profile:

Bone Health Healthy Aging Healthy Pregnancy High Calcium High Fiber High-Protein Low Added Sugars Low-Calorie

Jump to Nutrition Facts

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
¼ cup lemon juice
1 teaspoon freshly ground pepper
½ teaspoon salt
2 3- to 4-ounce cans boneless, skinless sardines, preferably in tomato sauce, flaked
½ cup chopped fresh parsley
¼ cup finely shredded Parmesan cheese

Directions

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

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 Facts (per serving)

480	Calories
21g	Fat
53g	Carbs
23g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups
Calories 480
% Daily Value *
Total Carbohydrate 53g	19%
Dietary Fiber 9g	30%
Total Sugars 4g
Added Sugars 1g	2%
Protein 23g	45%
Total Fat 21g	27%
Saturated Fat 4g	19%
Cholesterol 60mg	20%
Vitamin A 845IU	17%
Vitamin C 19mg	21%
Folate 58mcg	15%
Sodium 634mg	28%
Calcium 282mg	22%
Iron 4mg	24%
Magnesium 119mg	28%
Potassium 478mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.