Pasta with Sardines, Bread Crumbs and Capers Recipe

Looking for an easy Pasta With Sardines, Bread Crumbs and Capers recipe? Learn how to make Pasta With Sardines, Bread Crumbs and Capers using healthy ingredients.


Submitted by figandplum

Makes 4 servings



Pasta With Sardines, Bread Crumbs and Capers

Recipe Ingredients for Pasta With Sardines, Bread Crumbs and Capers

1/4 cup extra virgin olive oil
1/2 cup bread crumbs, ideally made from stale bread
1 onion, chopped
1/2 teaspoon Freshly ground black pepper
2/3 pound whole wheat spaghetti
1 teaspoon lemon zest, grated
2 tablespoons capers
1/2 pound boneless, skinless sardines, packed in extra virgin olive oil (about 2 tins)
1/2 cup fresh parsley, chopped plus more for garnish
1 teaspoon salt

Recipe Directions for Pasta With Sardines, Bread Crumbs and Capers

  1. Bring a large pot of water to a boil and salt it. Put half the oil (2 tablespoons) in a medium skillet over medium heat. When it?s hot, add the bread crumbs and cook, stirring frequently, until golden and fragrant, less than 5 minutes, and then remove. Add the remaining oil and the onion to the pan, sprinkle with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.

  2. Meanwhile, add the pasta to the boiling water and cook until just tender; drain, reserving some of the cooking liquid. Turn the heat under the onions to medium-high and add the lemon zest, capers and sardines; cook, stirring occasionally, until just heated through, about 2 minutes.

  3. Add the pasta to the sardine mixture and toss well to combine. Add the parsley, most of the bread crumbs and some reserved water, if necessary, to moisten. Taste and adjust seasoning, garnishing with more parsley and bread crumbs.

  4. Yield: 4 to 6 servings.

Categories

Main Dish

Nutrition Facts
Serving Size 201.5g
Amount Per Serving
Calories
577
Calories from Fat
201
% Daily Value*
Total Fat
22.3g
34%
Saturated Fat
3.7g
19%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
980mg
41%
Potassium
277mg
8%
Total Carbohydrates
70.0g
23%
Dietary Fiber
1.6g
6%
Sugars
2.1g
Protein
28.4g
Vitamin A 13% Vitamin C 21%
Calcium 11% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Very low in cholesterol
  • Low in sugar
  • High in manganese
  • High in selenium
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