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Sardines Zucchini Pasta (High Fibre!) Recipe

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4 from 9 reviews

A delicious and nutritious Sardines Zucchini Pasta combining high-fiber ingredients like cannellini beans and zucchini with protein-rich sardines, tossed in a flavorful olive oil and garlic sauce, finished with fresh parsley and Parmigiano Reggiano. This hearty dish offers a perfect balance of taste and texture, making it a wholesome meal for pasta lovers seeking something unique and healthy.

Ingredients

Pasta

  • 12 ounces spaghettini

Vegetables and Aromatics

  • ½ cup olive oil
  • 1 yellow zucchini, thinly sliced
  • 1 pinch chili flakes
  • ½ yellow onion, diced
  • 2 cloves garlic, minced
  • ½ lemon, juiced
  • ⅓ cup flat-leaf parsley, roughly chopped

Protein and Beans

  • 1 canned sardines (including the oil)
  • 400 g cannellini beans, rinsed

Other

  • 1 cup reserved pasta water
  • Parmigiano Reggiano, to taste
  • Sea salt, to taste
  • Cracked pepper, to taste

Instructions

  1. Cook Pasta: Cook the spaghettini or spaghetti until al dente as per package instructions. Reserve about 1 cup of pasta water before draining the pasta.
  2. Fry Zucchini: While the pasta cooks, heat olive oil in a large, deep-sided pan over medium-high heat until shimmering. Add the thinly sliced zucchini carefully and fry until they become slightly golden brown. Remove the zucchini with a slotted spoon and place on a paper towel-lined plate. Season with sea salt.
  3. Sauté Aromatics: Remove a few tablespoons of the oil from the pan to reduce the amount. Add chili flakes and diced onion to the pan and cook for 2-3 minutes until the onion softens.
  4. Add Garlic: Stir in the minced garlic and cook for an additional 1 minute until fragrant but not browned.
  5. Add Sardines: Add the canned sardines along with the oil they came in to the pan. Use tongs or a spatula to gently break up the sardines into smaller pieces while mixing them into the aromatics.
  6. Add Beans, Parsley, and Zucchini: Add the rinsed cannellini beans, chopped parsley, and the fried zucchini back into the pan. Toss everything carefully to combine the ingredients evenly.
  7. Emulsify Sauce: Pour in the juice of half a lemon and add a few ladles of reserved pasta water. Toss or stir to emulsify the sauce and coat the ingredients well. Add more pasta water as needed to reach desired sauce consistency.
  8. Add Cheese and Season: Stir in as much Parmigiano Reggiano as desired for added richness. Adjust seasoning with sea salt and cracked pepper according to taste. If needed, add an additional ladle of pasta water to loosen the sauce.
  9. Serve: Plate the pasta immediately while hot, making sure each serving has a balanced mix of pasta, sardines, beans, and zucchini. Enjoy your healthy and flavorful Sardines Zucchini Pasta.

Notes

  • Reserve pasta water carefully as it helps to emulsify and thicken the sauce.
  • Use canned sardines packed in olive oil for best flavor and to add richness to the sauce.
  • Adjust chili flakes amount to your spice preference.
  • Fresh Parmigiano Reggiano adds a savory, creamy finish—feel free to omit for a dairy-free version.
  • The cannellini beans add fiber and creaminess to the dish, making it more filling.
  • To make this recipe gluten-free, substitute spaghettini with gluten-free pasta.

Find it online: https://recipeplenty.com/sardines-zucchini-pasta-high-fibre-recipe/