Description
A quick and nutritious wholemeal spaghetti dish featuring sardines in a flavorful tomato sauce, topped with a fresh and zesty gremolata. Perfect for a healthy, satisfying meal that’s packed with omega-3s and vibrant herbs.
Ingredients
Scale
Pasta
- 75g wholemeal spaghetti
Sardine Tomato Sauce
- ½ x 120g can sardines in oil
- ½ tbsp capers, drained
- 2 garlic cloves, crushed (divided)
- 2 tomatoes, roughly chopped
- 1 tbsp oil from the sardine can
- 30g rocket (arugula)
Gremolata
- ½ lemon, zested
- small handful of parsley, finely chopped
- remaining crushed garlic clove
- Salt and pepper, to taste
Instructions
- Cook the pasta: Bring a large pan of salted water to a boil. Add the wholemeal spaghetti and cook according to the package instructions until al dente. Drain well once cooked.
- Prepare the sardine tomato sauce: While the pasta cooks, heat 1 tablespoon of oil from the sardine can in a non-stick frying pan over medium heat. Add the drained capers and half the crushed garlic and cook for 1-2 minutes until fragrant.
- Cook the tomatoes: Add the roughly chopped tomatoes to the frying pan and cook for 4-5 minutes, stirring occasionally until the tomatoes soften and begin to burst.
- Add sardines and rocket: Stir in the sardines and rocket leaves. Toss gently for a few moments to break up the sardines and wilt the rocket. Season with salt and pepper to taste.
- Make the gremolata: In a small bowl, mix the lemon zest, finely chopped parsley, the remaining crushed garlic, and a pinch of salt and pepper.
- Assemble the dish: Plate the drained pasta and spoon the sardine tomato sauce on top. Sprinkle the gremolata over the pasta and serve immediately for a bright, fresh finish.
Notes
- Using wholemeal spaghetti adds extra fiber and nutrients to the dish.
- Capers add a salty, tangy flavor that complements the sardines well.
- Be gentle when tossing sardines to keep some texture while mixing them through the sauce.
- The gremolata adds a fresh and zesty contrast to the rich tomato and sardine sauce.
- For a spicier version, add a pinch of chili flakes in step 2.
- This recipe is quick and perfect for a nutritious weeknight dinner.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Mediterranean
Keywords: sardine pasta, wholemeal spaghetti, tomato sauce, gremolata, quick dinner, healthy pasta, omega-3 seafood
