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.

In this healthy recipe, pasta plays host to a bounty of coastal Mediterranean flavors. Sardines, fresh lemon juice, capers, chili flakes, and olive oil combine to create a flavorful pasta dish. Most of the ingredients are probably already in your pantry or fridge. The result is a light yet filling, nourishing entree.

When Season Sardines contacted me about their tasty line of sustainably harvested sardines, my mind immediately drifted to pasta. Cooking up a quick batch of delicious Mediterranean Sardine Pasta sounded like the perfect way to celebrate sardines!

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 by-catches.

Sardines are currently in the spotlight for their health qualities and sustainability. However, Season Sardines have actually been around for decades. A Polish immigrant named Isaac Epstein inspired the brand. 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 easy, comforting, and good for you. In addition to being tasty, sardines are a great source of protein. In fact, they contain more protein than chicken breast, hard boiled eggs, and roast turkey. Likewise, they’re rich in omega-3 fatty acids. 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 and cooking tutorials with you!

Sardine Pasta with Lemon, Capers and Chili Flakes

Easy, delicious and heart healthy recipe for Mediterranean Sardine Pasta with light lemon olive oil sauce.

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Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course Main Course

Kosher Key Parve

Adjust Total Servings     4 servings

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

Notes

You will also need: large sauteuse, sauté pan, or skillet, plus a large pot for boiling pasta.

Instructions

 

• Set a large pot of water over high heat to boil (this will be your pasta cooking water). Meanwhile, in a large sauteuse, sauté pan, or skillet, 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!).

  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 sauté.
  
• When the sardines begin to turn golden, slowly stir in the fresh lemon juice. Turn heat to lowest setting to keep warm while you cook your pasta.

  When pasta water boils, cook pasta according to package directions. Drain, reserving a cup of the pasta cooking water.
  
• Add the cooked pasta and fresh chopped parsley or basil to the pan with the sauce (alternatively, you can put the pasta back in the large pasta pot and pour the sauce over it). 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, and the noodles should be lightly coated with oil.

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

Nutrition

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.

Tried this recipe?Let Us Know How It Was In The Comments.

4.7 from 46 votes

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.

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