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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.

Source: EatingWell Magazine, November/December 2010

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

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  • 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

about 1 1/4 cups
480 calories; protein 22.6g; carbohydrates 53.1g; dietary fiber 8.5g; sugars 4.2g; fat 21.4g; saturated fat 3.7g; cholesterol 60mg; vitamin a iu 844.7IU; vitamin c 18.6mg; folate 58.2mcg; calcium 281.8mg; iron 4.4mg; magnesium 119.4mg; potassium 478mg; sodium 633.7mg; thiamin 0.4mg; added sugar 1g.

3 starch, 1 1/2 medium fat meat, 3 fat

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