Healthy Recipes Healthy Ingredient Recipes Healthy Pasta and Noodle Recipes 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 30 mins Total Time: 30 mins Servings: 4 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. Rate it Print Nutrition Facts (per serving) 480 Calories 21g Fat 53g Carbs 23g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved