Don’t be scared.
Sardines get a bad name (I think because they’re associated with anchovies which have their own stigma) but these little oily fishes are so freaking good for you. They have a bazillion grams of B12, Omega 3, vitamin D, etc. This is actually my first time cooking with sardines, but I had to get over my fear of the decapitated little fish because they’re cheap and flavorful. We topped the finished product with a little marinara, and the combination of it all was very tasty.This recipe is a good baby step introduction to sardines, so see what you think.
Lemon Sardine Pasta
8 ounces whole-wheat fettuccine
4 tablespoons extra-virgin olive oil, divided
4 cloves garlic, minced
1 cup fresh breadcrumbs (see Tip), preferably whole-wheat
1/4 cup lemon juice
1 teaspoon freshly ground pepper
1/2 teaspoon salt
2 3- to 4-ounce cans boneless, skinless sardines, preferably in tomato sauce, flaked (mine had bones and skin – you can’t tell the difference)
1/2 cup chopped fresh parsley
1/4 cup finely shredded Parmesan cheese
Dollop of marinara sauce (optional, but made it great)
(I cut the recipe in half since Quin and I were the only eaters)
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
Meanwhile, heat 2 tablespoons oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant and sizzling but not brown, about 20 seconds. Transfer the garlic and oil to a large bowl.
Heat the remaining 2 tablespoons oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 5 to 6 minutes. Transfer to a plate.
Whisk lemon juice, pepper and salt into the garlic oil. Add the pasta to the bowl along with sardines, parsley and Parmesan. Gently stir to combine. Serve sprinkled with the breadcrumbs.
Naturally, had to have something sweet after dinner so I made do with what I had at hand. Banana, pumpkin butter, chocolate chips, peanut butter, plain yogurt. I microwaved everything besides the yogurt for about 45 seconds. Topped it with yogurt.