Pasta with Sardines
Prep 5m | Cook 20m
Sardines are often underrated but happen to be one of the healthiest and nutrient dense foods around!
Sardines (and other oily fish such as salmon and mackerel) provide protein and nutrients critical for brain and nervous system development, such as omega-3 fatty acids, vitamin D and choline. Tinned fish that still contains bones are actually a source of calcium, especially great for those with lactose issues.
Eating fish at least once a week has been shown to improve sleep, and this is particularly true for the humble sardine. They contain great amounts of 3mega-3 fatty acids, in particular DHA (docosahexaenoic acid) which has been shown to regulate the production of sleep-inducing prostaglandins and melatonin.
They also contain Vitamin D, and are a good source of B6, a nutrient needed for the conversion of the amino acid tryptophan to melatonin (the sleep hormone).
Of course if you told me that you didn’t really like sardines, you would not be in the minority. Over the years I have discovered many ways to make sardines as delicious as possible so that my clients would oblige to my request to increase this particular food. This is just one of my favourite recipes to get them over the line!
INGREDIENTS
Sea salt
1/4 cup extra virgin olive oil
1 onion, chopped
Freshly ground black pepper
300g pasta (I recommend a gluten free pasta such as quinoa and rice spaghetti)
1 large zucchini, cut into spaghetti size strips with a spiralizer or julienne peeler
1 teaspoon grated lemon zest
2 tablespoons drained capers
2 cans sustainably caught sardines in olive oil
1/4 cup of lightly toasted pine nuts, chopped (optional)
1 cup chopped fresh parsley, plus more for garnish
METHOD
Bring a large pot of filtered water with salt to a boil.
Put 2 tablespoons of olive oil in a medium sized pan on a low heat.
Once the pan is hot, add the onion, season with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.
Meanwhile, add the pasta to the boiling water and cook until just tender; drain, reserving some of the cooking liquid.
Turn the heat of the pan to medium and add the lemon zest, capers and sardines; cook, stirring occasionally, until just heated through, about 2 minutes.
Add the pasta, zucchini and remaining olive oil to the sardine mixture and toss well to combine. Add the parsley, most of the pine nuts. Add a little water to moisten if needed.
Taste and adjust seasoning, garnishing with more parsley and pine nuts.
Serve with a leafy green salad.
RECIPE NOTES
The pasta in this recipe can be completely replaced by adding another 2 large zucchinis.
Enjoy x
