Mediterranean Sardine Pasta with Lemon, Capers and Chili Flakes

Mediterranean Sardine Pasta with Lemon, Capers and Chili Flakes – Easy, Delicious and Heart Healthy Meal

Sponsored by Season Sardines.

This week my family and I have been busy cleaning out our pantry and cabinets for Passover, getting rid of the chametz and any other food items that we won’t be eating during the holiday. I’m sure many of my Jewish readers can relate. But what to do with all of those leftover grain products? When Season Sardines contacted me about their tasty line of sustainably harvested sardines, the answer became clear. Cooking up a quick batch of delicious Mediterranean Sardine Pasta was the perfect solution!

Season is committed to sustainable fishing. As a girl who grew up fishing the Central Coast of California, this is super important to me. They are proudly certified sustainable by Friend of the Sea, an international nonprofit organization that certifies products from sustainable fisheries and aquaculture. Season Sardines are wild caught with methods that don’t impact the seabed and eliminate bycatches.

Sardines are currently in the spotlight for their health qualities and sustainability, but Season Sardines have actually been around for decades. The brand was inspired by a Polish immigrant named Isaac Epstein. His career began over 80 years as a food merchant, selling his specialty food products to grocery stores in New Jersey and New York. The brand’s reputation as a seller of high quality canned sea food, specialty vegetables and Asian products began to take off around the 1950s. Over time Season brand became a household name in big cities like Chicago, Los Angeles and Miami. Today you can find Season products throughout the US and several other countries, including Canada and Argentina.

This Mediterranean Sardine Pasta with Lemon, Capers and Chili Flakes is so easy, comforting and good for you. Sardines are a great source of protein, containing more than chicken breast, hard boiled eggs and roast turkey as well as omega-3 fatty acids. So while you’re doing your Passover cleaning, you can also feed your family a heart-healthy, guilt-free meal. Sardines for the win!

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Sponsored by Season. Thank you for supporting my sponsors, they allow me to share more free recipes, cooking tutorials, holiday crafts and food history with you!

Sardine Pasta with Lemon, Capers and Chili Flakes

5 from 11 votes

Servings
4 servings

Prep Time
10 minutes

Cook Time
10 minutes

Kosher Key
Parve

Total Time
20 minutes

Calories 404 kcal

Print Recipe

Description

Easy, Delicious and Heart Healthy Mediterranean Sardine Recipe with Pasta and Light Lemon Olive Sauce

Ingredients

• 8 oz angel hair (capellini) or spaghetti pasta
• 6 tbsp extra virgin olive oil
• 1/4 cup shallots minced
• 2 tsp lemon zest
• 1/2 tsp crushed red pepper flakes spicy - use more or less to taste
• 1/2 tsp salt or more to taste
• 1 package Season Brand Sardines in Pure Olive Oil, drained 4.375 oz
• 3 tbsp capers rinsed
• 5 tbsp lemon juice or more to taste
• 3 tbsp fresh parsley or basil chopped

US Customary - Metric

Recipe Notes

You will also need: Very large skillet or saute pan 

Instructions

1. Cook pasta according to package directions. Drain, reserving a cup of the pasta cooking water. Rinse pasta under cool water for a moment or two to keep the noodles loose. Reserve. In a large sauteuse, saute or sauce pan, heat olive oil over medium heat. 

2. In a large sauteuse, saute or sauce pan, heat olive oil over medium heat. Once the olive oil is hot, add the shallots, lemon zest, crushed red pepper and salt. Cook until the shallots are soft and translucent (careful, don't let them burn!).
   

   

3. Add the sardines and capers to the pan. Saute for about 2 minutes until warmed through, breaking up the sardines into smaller pieces as you saute.
   

   

4. When the sardines begin to turn golden, slowly stir in the fresh lemon juice. Add the cooked pasta and fresh chopped parsley or basil to the pan. Toss pasta to evenly coat with sauce, mixing well with the other ingredients. If the pasta seems too dry, add a little of the reserved pasta cooking water, 1 tbsp at a time, to loosen it a bit. It should not be thick or heavy, the noodles should be lightly coated with oil.
   

   

5. Add additional salt, lemon or chili pepper flakes to taste, if desired. Serve hot.
   

   

Nutrition Facts

Sardine Pasta with Lemon, Capers and Chili Flakes

Amount Per Serving

Calories 404 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 3g19%

Sodium 478mg21%

Potassium 145mg4%

Carbohydrates 44g15%

Fiber 2g8%

Sugar 2g2%

Protein 7g14%

Vitamin A 180IU4%

Vitamin C 9.2mg11%

Calcium 18mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Nutritional information should be considered an estimate only; please consult a registered dietician, nutritionist, or your physician for specific health-related questions. Read more here. Please note that the recipe above is published using a recipe card plugin, with preexisting software which can auto-calculate metric measurements, as well as change the number of servings. Metric conversions and changes to the number of servings (resulting in different ingredient amounts) will only appear in the ingredient list, and are not changed within the step-by-step directions of the recipe.

Other Great Recipe Ideas

Sippity Sup: Sardine Sandwich with Horseradish Cream

Leite’s Culinaria: Sardine Pizza

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