Eat for Eight Bucks: Sardine Linguine with Sundried Tomatoes and Olives

Dairy Free
Very Healthy
Health score
84%
Eat for Eight Bucks: Sardine Linguine with Sundried Tomatoes and Olives
35 min.
2
1147kcal

Suggestions


Are you ready to elevate your lunch or dinner game without breaking the bank? Look no further than this delightful Sardine Linguine with Sundried Tomatoes and Olives, a dish that perfectly balances flavor, nutrition, and affordability. With a health score of 84, this recipe is not only very healthy but also dairy-free, making it a fantastic choice for those with dietary restrictions.

Imagine the rich, savory taste of brisling sardines mingling with the sweetness of sun-dried tomatoes and the briny goodness of black olives, all tossed together with perfectly cooked linguine. This dish is a celebration of Mediterranean flavors that will transport your taste buds straight to the coast. The addition of fresh arugula and fennel adds a peppery crunch and a hint of anise, while the toasted pine nuts provide a satisfying crunch that rounds out the dish beautifully.

Ready in just 35 minutes, this recipe serves two, making it perfect for a cozy dinner for two or a hearty lunch. With only 1147 calories for the entire dish, you can indulge without guilt. So, gather your ingredients and get ready to impress yourself and your loved ones with a meal that’s not only delicious but also incredibly easy to prepare. Dive into this culinary adventure and savor every bite of your Sardine Linguine!

Ingredients

  • large handful baby arugula 
  • 0.3 cup olives black pitted coarsely chopped
  • servings pepper black freshly ground
  • 0.3 cup fennel bulb finely minced
  • cloves garlic with salt minced
  •  juice of lemon 
  • 0.8 lb pasta 
  • 0.3 cup olive oil 
  • tablespoons pinenuts toasted
  • servings pepper red
  • servings salt 
  • can sardines boneless skinless drained in oil
  • 0.3 cup sun-dried olives coarsely chopped

Equipment

  • bowl
  • pot
  • colander

Directions

  1. In large bowl combine olives, sundried tomatoes, sardines, olive oil, fennel, garlic, arugula, and 1 tablespoon of pine nuts.
  2. Add red pepper flakes to taste, a pinch of salt, and a few grinds of black pepper. Squeeze half of the lemon, and toss to combine, breaking up sardines slightly (you still want them in chunks, not pulverized). Set aside for 30 minutes.
  3. Bring large pot of heavily salted water to a boil over high heat.
  4. Add linguine. Cook until al dente according to package directions, about 11 minutes. Reserve ½ cup of pasta water and drain in colander.
  5. Scoop linguine into bowl with sardine mixture. Toss to coat, drizzling in reserved water as needed to help sauce coat strands. Top with remaining pine nuts, juice from remaining half lemon, and freshly ground pepper.

Nutrition Facts

Calories1147kcal
Protein14.54%
Fat36.62%
Carbs48.84%

Properties

Glycemic Index
105.5
Glycemic Load
53.42
Inflammation Score
-9
Nutrition Score
40.946086800617%

Flavonoids

Eriodictyol
0.85mg
Hesperetin
2.17mg
Naringenin
0.21mg
Apigenin
0.02mg
Luteolin
0.13mg
Isorhamnetin
0.43mg
Kaempferol
3.5mg
Myricetin
0.05mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:1146.52kcal
57.33%
Fat:46.95g
72.23%
Saturated Fat:6.12g
38.26%
Carbohydrates:140.89g
46.96%
Net Carbohydrates:131.5g
47.82%
Sugar:11.35g
12.61%
Cholesterol:88.75mg
29.58%
Sodium:716.41mg
31.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.95g
83.91%
Selenium:142.38µg
203.4%
Manganese:2.91mg
145.67%
Vitamin B12:5.59µg
93.13%
Phosphorus:757.44mg
75.74%
Vitamin E:7.82mg
52.15%
Copper:1mg
50.15%
Vitamin K:49.65µg
47.28%
Magnesium:179.51mg
44.88%
Vitamin B3:8.26mg
41.29%
Potassium:1315.9mg
37.6%
Fiber:9.39g
37.55%
Iron:6.72mg
37.33%
Calcium:335.06mg
33.51%
Zinc:4.34mg
28.94%
Vitamin B6:0.5mg
25.24%
Vitamin B1:0.34mg
22.39%
Vitamin A:1103.48IU
22.07%
Vitamin B2:0.37mg
21.86%
Vitamin D:3µg
20%
Vitamin C:15.03mg
18.22%
Folate:66.43µg
16.61%
Vitamin B5:1.58mg
15.82%