Spaghetti with sardines

Dairy Free
Popular
Health score
51%
Spaghetti with sardines
20 min.
4
558kcal

Suggestions


If you're on the lookout for a quick yet satisfying meal, look no further than this delightful Spaghetti with Sardines. Bursting with flavor and ready in just 20 minutes, this dish is perfect for busy weeknights or a casual lunch with friends. The combination of savory sardines, fresh tomatoes, and zesty olives creates a unique flavor profile that is sure to impress your taste buds.

Not only is this recipe easy to prepare, but it is also dairy-free, making it an excellent choice for those with dietary restrictions or anyone wishing to enjoy a lighter meal. Packed with healthy fats from olive oil and sardines, along with the vibrant colors of parsley and tomatoes, it is a feast for both the eyes and the palate. Each serving offers a hearty 558 calories, ensuring you stay energized throughout your day.

This Spaghetti with Sardines serves four, making it ideal for family dinners or gatherings. Plus, with its popularity on the rise, it has quickly become a favorite among those who appreciate the rich flavors of Mediterranean cuisine. So why not bring a taste of the coast to your dining table and whip up this delightful dish today? Your friends and family will thank you!

Ingredients

  • 400 pasta like spaghetti 
  • tbsp olive oil 
  •  garlic clove crushed
  • pinch pepper 
  • 227 canned tomatoes chopped canned
  • 190 sardines canned
  • 100 olives black pitted roughly chopped
  • tbsp capers drained
  • small handful parsley chopped

Equipment

  • bowl
  • frying pan
  • wooden spoon

Directions

  1. Cook the spaghetti in a large pan of boiling salted water according to pack instructions. Meanwhile, make the sauce.
  2. Heat the oil in a medium pan and cook the garlic for 1 min.
  3. Add the chilli flakes, tomatoes and sardines, breaking up roughly with a wooden spoon.
  4. Heat for 2-3 mins, then stir in the olives, capers and most of the parsley.
  5. Mix well to combine.
  6. Drain the pasta, reserving a couple of tbsp of the water.
  7. Add the pasta to the sauce and mix well, adding the reserved water if the sauce is a little thick. Divide between 4 bowls and sprinkle with the remaining parsley.

Nutrition Facts

Calories558kcal
Protein18.77%
Fat23.38%
Carbs57.85%

Properties

Glycemic Index
35.5
Glycemic Load
31.33
Inflammation Score
-6
Nutrition Score
24.984347675158%

Flavonoids

Apigenin
2.16mg
Luteolin
0.16mg
Kaempferol
2.84mg
Myricetin
0.17mg
Quercetin
3.74mg

Nutrients percent of daily need

Calories:558.31kcal
27.92%
Fat:14.45g
22.23%
Saturated Fat:2.03g
12.66%
Carbohydrates:80.44g
26.81%
Net Carbohydrates:75.2g
27.35%
Sugar:5.34g
5.93%
Cholesterol:67.45mg
22.48%
Sodium:677.56mg
29.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.09g
52.18%
Selenium:89.04µg
127.2%
Vitamin B12:4.25µg
70.78%
Manganese:1.1mg
55.05%
Phosphorus:444.08mg
44.41%
Copper:0.53mg
26.27%
Vitamin B3:4.98mg
24.91%
Calcium:239.82mg
23.98%
Vitamin K:23.78µg
22.65%
Vitamin E:3.28mg
21.88%
Magnesium:87.25mg
21.81%
Fiber:5.25g
20.98%
Iron:3.69mg
20.53%
Potassium:601.29mg
17.18%
Vitamin B6:0.33mg
16.74%
Vitamin D:2.28µg
15.2%
Zinc:2.23mg
14.88%
Vitamin B2:0.2mg
12.06%
Vitamin B1:0.18mg
12.01%
Vitamin B5:0.91mg
9.13%
Vitamin C:7.11mg
8.62%
Folate:32.94µg
8.24%
Vitamin A:366.32IU
7.33%