Sardine Spaghetti with Tomato-Caper Sauce

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This pasta dish is one of my favorites. I easily make it twice a month. It’s definitely a “Go-To Meal” for me, but I haven’t stopped and written up the recipe until now. If you need a simple, seriously healthy meal to break up your holiday feasting, this is it! Sardines are considered a superfood, but I (and probably you, too) wouldn’t be eating them if they weren’t so tasty.

 

Further Food Nutritionist Commentary:

Sardines support heart health by serving as an excellent source of Vitamin B12 and EPA and DHA omega-3 fatty acids. They are also an excellent source of Vitamin D, a common deficiency, and phosphorus, both of which play an essential role in bone health. Vitamin D helps increase calcium absorption while phosphorus helps strengthen bone tissue. Individuals with kidney problems or reoccurring gout may want to limit or avoid sardines due to purine content.

By Kathleen Benson, RDN LD

Sardine Spaghetti with Tomato-Caper Sauce

  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Servings: 3

Ingredients

2 tablespoons extra-virgin olive oil or garlic-infused oil, divided
3 tablespoons gluten free breadcrumbs
salt and freshly ground black pepper
3 oz (about 3 big handfuls) spinach leaves
2 to 3 scallions (sliced – green parts only for low-FODMAP)
¼ teaspoon red chile flakes (or to taste)
1 (14.5 oz) can petite diced tomatoes (regular diced is good too)
1 tablespoon drained capers (roughly chopped)
6 oz gluten-free spaghetti
2 (4.37 oz) cans sardines (drained and de-boned if necessary)
¼ to ½ avocado (chopped)
lemon wedges for serving

Instructions

1. Heat 2 tsp of the oil in a large skillet on medium. Add breadcrumbs and stir to coat with oil. Cook, stirring occasionally until lightly toasted, about 3 minutes. Season with salt and pepper to taste. Transfer to a small bowl and set aside.

2. In the same skillet, heat 1 tsp of the oil on medium heat. Add spinach and season with black pepper to taste. Cook, stirring frequently until wilted, about 2 minutes. Transfer to another bowl and set aside.

3. Add remaining 1 tbsp oil to the same skillet and heat on medium. Add scallions and chile flakes and cook until scallion is tender, about 1 minute. Add tomatoes with their juice. Raise heat to medium high and bring to a simmer. Cook, stirring occasionally, until sauce thickens slightly, 8 to 10 minutes. Stir in capers and remove from heat.

4. Meanwhile, bring a large pot of water to a boil on high heat. Season with salt and add spaghetti. Cook until al dente according to package directions and drain. Return pasta to the pot you just cooked it in. Add sardines, spinach and tomato sauce (for low-FODMAP, reserve about ¼ cup of the sauce for another use). Place pot over low heat and stir gently to combine. Cook just until heated through, 1 to 2 minutes. Top each serving with breadcrumbs and avocado and serve with lemon wedges.

1. Heat 2 tsp of the oil in a large skillet on medium. Add breadcrumbs and stir to coat with oil. Cook, stirring occasionally until lightly toasted, about 3 minutes. Season with salt and pepper to taste. Transfer to a small bowl and set aside. 2. In the same skillet, heat 1 tsp of the oil on medium heat. Add spinach and season with black pepper to taste. Cook, stirring frequently until wilted, about 2 minutes. Transfer to another bowl and set aside. 3. Add remaining 1 tbsp oil to the same skillet and heat on medium. Add scallions and chile flakes and cook until scallion is tender, about 1 minute. Add tomatoes with their juice. Raise heat to medium high and bring to a simmer. Cook, stirring occasionally, until sauce thickens slightly, 8 to 10 minutes. Stir in capers and remove from heat. 4. Meanwhile, bring a large pot of water to a boil on high heat. Season with salt and add spaghetti. Cook until al dente according to package directions and drain. Return pasta to the pot you just cooked it in. Add sardines, spinach and tomato sauce (for low-FODMAP, reserve about ¼ cup of the sauce for another use). Place pot over low heat and stir gently to combine. Cook just until heated through, 1 to 2 minutes. Top each serving with breadcrumbs and avocado and serve with lemon wedges.

Nutrition Information

Per Serving:  Calories: 545g; Total Fat: 21 g; Saturated Fat: 3 g; Monounsaturated Fat: 11 g; Polyunsaturated Fat: 5 g; Cholesterol: 117 mg; Sodium: 1098 mg; Potassium: 912 mg; Carbohydrate: 62 g; Fiber: 3 g; Sugar: 5 g; Protein: 27 g

 

Nutrition Bonus: Vitamin A: 73%; Calcium: 43%; Iron: 24%

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