Lemon-Garlic Sardine Fettuccine for Two

Rating: 3.25 stars
4 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 1

Even sardine skeptics will enjoy this lemony pasta with crispy breadcrumbs. Substitute a 5- to 6-ounce can chunk light tuna for the sardines if you prefer. If you are using tuna or can't find sardines packed in tomato sauce, add 1 tablespoon tomato paste with the lemon juice in Step 4. Serve with a salad of bitter greens tossed with a lemon vinaigrette and a glass of pinot grigio.

EatingWell Test Kitchen
Source: EatingWell Magazine, November/December 2010

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Recipe Summary

total:
30 mins
Servings:
2
Nutrition Profile:
Low-Calorie
High Fiber
High Calcium
Bone Health
Healthy Aging
Healthy Immunity
Healthy Pregnancy
Low Added Sugars
Nutrition Info
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Ingredients

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.

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  • Meanwhile, heat 1 tablespoon 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 1 tablespoon oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 3 to 5 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

Serving Size: about 1 1/4 cups
Per Serving:
475 calories; protein 22.5g 45% DV; carbohydrates 51.6g 17% DV; exchange other carbs 3.5; dietary fiber 8.6g 35% DV; sugars 3.3g; fat 21.4g 33% DV; saturated fat 3.7g 19% DV; cholesterol 60mg 20% DV; vitamin a iu 849.3IU 17% DV; vitamin c 18.6mg 31% DV; folate 33.6mcg 8% DV; calcium 282.3mg 28% DV; iron 4mg 22% DV; magnesium 84.7mg 30% DV; potassium 424.2mg 12% DV; sodium 633.8mg 25% DV; thiamin 0.3mg 28% DV; added sugar 1g.
Exchanges:

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

Reviews (4)

Read More Reviews
4 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 1 stars
10/29/2011
I made it according to the recipe. It was too dry and there were too many breadcrumbs. it also had to be reheated in the microwave because the sauce and the sardines were cold. It was an interesting touch though to toast the bread crumbs before adding them. If I make it again I will use more sauce and less crumbs. Read More
KateG
Rating: 5 stars
12/14/2011
delicious and quick Very fast and easy I didn't have sardines in tomato sauce so i used the tomato paste which probably helped moisten the dish. I also added some capers because they seemed appropriate and left out the salt to compensate. Next time - and there will be a next time - I will make sure to heat the bowl before starting the assembly process because it did cool a fair bit by the time everything was mixed even though I did take the time to make sure all the components were prepped before I put them together. Read More
Granny48
Rating: 3 stars
05/09/2012
Not Bad I followed the recipe exactly. The dish is rather dry but I did enjoy the flavors. It also got cold very quickly. Next time I will follow another user and heat the fish. I will add a little extra tomato sauce. Pros: Very easy to prepare Cons: Too dry Read More
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Peanut
Rating: 4 stars
10/29/2011
Easy nutritious tastes light yet is filling (even w/o the breadcrumbs) This recipe is so simple and tastes great plus adds protein to my diet. I did change the recipe a bit by eliminating the bread crumbs completely. I saute the garlic in olive oil then add the fish to heat through for about a minute. I then toss in the lemon juice pepper only a dash of ground natural salt parsley and noodles and top with a little parm cheese. It's also good (and healthier) with cooked quinoa instead of noodles. Read More
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