Lemon-Garlic Sardine Fettuccine

Found: Eating Well

Makes 2 servings

Dietitians tell people day in and day out to eat fish to gain their essential omega-3’s. What food makes the grade?

Sardines.

Cannot recall if we’ve ever touched a sardine…let alone willingly eaten one.

What is to blame for this!? Easy: the smell and scaly skin. We’ll eat canned tuna and salmon, but there was something, dare we say, fishy, about trying out sardines. So, as food is always an adventure, we stumbled upon this recipe. And we’re glad we did.

After flaking the sardines and stirring the pasta dish together, no longer are there three thick sardines apparent. They essentially crumble. And what’s even better? The sardine flavour is completely masked by the lemon-garlic oil.

Try it out, gain some omega-3’s, and become addicted to adding lemon-garlic oil to every dish in your near future.

Ingredients:

  • 4 oz. whole wheat fettuccine (or any whole wheat pasta you have)
  • 1.5 tbsp. extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/4 cup whole wheat breadcrumbs (I used equal parts dry oats in the food processor)
  • 2 tbsp. lemon juice
  • 1/2 tsp. freshly ground pepper
  • 1 can (3-4 oz.) boneless, skinless sardines, preferably in tomato sauce, flaked
  • 1/4 cup chopped cilantro
  • 2 tbsp. fresh Parmesan cheese

How to:

  1. Bring a pot of water to boil. Add pasta and cook 5-8 minutes until al dente. No one likes mushy pasta. Remove from heat, strain, and set aside.
  2. In a small pot, heat 1 tbsp. oil with the garlic. Stir and cook until sizzling, but don’t allow the garlic to brown. Remove from heat and place in a small bowl. Once cooled, add pepper and lemon juice. Stir.
  3. In the same small pot, heat remaining 0.5 tbsp. oil and add breadcrumbs. Stir and cook until toasted (~3-5 minutes). Remove from heat and place on a plate.
  4. In a large bowl, combine lemon-garlic oil, flaked sardines, cilantro, cheese, and pasta. Stir and divide onto two plates.

Make it a meal:

  • Complete with a side salad or steamed vegetables.
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