Sardine pantry spaghetti

This pasta dish full of canned fish, olives, tomatoes, capers and parsley is a quick and colorful dish. It’s full of flavors and offers an easy and delicious option for anyone looking for a filling meal. Store Cupboard Sardine Spaghetti is an easy-to-make recipe that combines the richness of canned fish with the tang of capers and the freshness of parsley. With the addition of juicy tomatoes and salty olives, every bite is a burst of Mediterranean flavors. Perfect for busy people looking for a healthy and filling dinner, this dish is sure to impress.

Ingredients

  • 100g spaghetti
  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 2 large garlic cloves, finely chopped
  • 10 cherry tomatoes, halved
  • 95g can of boneless sardines in olive oil, drained
  • 8 green, pitted olives, halved
  • 2 tsp capers
  • a handful of parsley leaves, chopped

Preparation steps

  1. Cook the spaghetti according to the package instructions.
  2. Meanwhile, heat the oil in a pan.
  3. Add the onion and cook for 5 minutes or until softened.
  4. Add the garlic and tomatoes and cook for a few more minutes.
  5. Stir in the sardines and break them up slightly with the back of a spoon.
  6. Add olives and capers.
  7. Season and heat.
  8. Fold in the cooked, drained spaghetti.
  9. Add a splash of cooking water.
  10. Sprinkle with parsley.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
801 36g 6g 82g 11g 12g 38g 2.4g

Equipment and tools

  • Pot for cooking spaghetti
  • Colander for draining spaghetti
  • Frying pan for sautéing onions and garlic
  • Sharp knife for chopping onions, garlic and parsley
  • Cutting board for chopping ingredients
  • Can opener for opening sardine cans
  • Tablespoon for measuring olive oil
  • Teaspoon for measuring capers

Allergen information

This recipe contains the following allergens:

  • Fish (sardines)
  • Olives (may contain pits)

Please be careful if you have allergies to these ingredients.

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days.

When you’re ready to reheat, simply reheat the pasta in a microwave-safe bowl or gently reheat in a skillet on the stove. Add a splash of water or olive oil if the pasta seems dry.

Health Benefits of Sardine Spaghetti

Store-cupboard sardine spaghetti is not only a delicious and easy-to-prepare dish, but it also offers several health benefits. This article will explore some of these benefits and highlight how the ingredients used in this recipe contribute to overall wellness.

1. Spaghetti

The main ingredient of this dish, spaghetti, is a great source of carbohydrates that provides energy to your body. It also contains fiber, which aids digestion and helps maintain a healthy digestive system.

2. Olive oil

Using olive oil in this recipe adds a dose of heart-healthy monounsaturated fats. These fats help lower bad cholesterol levels and reduce the risk of heart disease. Olive oil is also rich in antioxidants, which may have anti-inflammatory properties, which has positive effects on various aspects of health.

3. Onion and garlic

Both onions and garlic are full of beneficial compounds that contribute to good health. They contain antioxidants and have anti-inflammatory properties that may help protect against chronic diseases such as heart disease and certain types of cancer. Additionally, garlic has immune-boosting properties and may help lower blood pressure.

4. Cherry tomatoes

Cherry tomatoes are not only a flavorful addition to this dish, but also a rich source of vitamins and minerals. They are particularly rich in vitamin C, which supports a strong immune system, and vitamin A, which promotes eye health. Tomatoes also contain lycopene, an antioxidant that may help protect against certain types of cancer.

5. Sardines

Sardines are an excellent source of omega-3 fatty acids, which are beneficial for heart health. These fatty acids may help reduce inflammation, lower triglyceride levels, and improve overall cardiovascular health. Sardines are also rich in important nutrients such as protein, calcium and vitamin D.

6. Olives and capers

Both olives and capers give this spaghetti dish a special flavor and at the same time have a positive effect on health. Olives are a good source of healthy monounsaturated fats and contain antioxidant compounds that may help protect against chronic diseases. Capers are rich in vitamins and minerals and provide antioxidants that support overall well-being.

7. Parsley

Parsley not only adds a fresh taste to the dish but also offers various health benefits. It is a good source of vitamin C, vitamin K and antioxidants. Additionally, parsley may have anti-inflammatory properties and improve bone health.

In summary, the pantry sardine spaghetti recipe contains several ingredients that contribute to a nutritious and healthy meal. From the omega-3 fatty acids in sardines to the antioxidants in tomatoes and olive oil, each component offers its own health benefits. By enjoying this delicious dish, you can provide your body with important nutrients and promote overall well-being.

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