Sardine Pasta with Crispy Breadcrumbs
This is a high-protein, Sicilian-inspired pasta that comes together in 30 minutes and genuinely tastes like something you'd order at a good Italian restaurant. It's the kind of pasta I have the night before a game because the sardines are packed with protein and omega-3s
Serves
4
Prep time
10 minutes
Cooking time
20 minutes
Looking for more pre-game pasta ideas? Try my Sausage Pasta with Rosemary & Parmesan or my Chicken Pesto Pasta
Helpful Tips
Storage
Store leftovers in an airtight container in the fridge for up to 2 days. Store the breadcrumbs separately in an airtight container at room temperature. Do not freeze.
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Substitutions
- Sardines → canned tuna in olive oil
- Spaghetti → linguine, bucatini, or any long pasta; avoid short pasta shapes which don't work as well with this style of sauce
- White wine → a splash of good quality fish or chicken stock plus a squeeze of lemon
- Panko breadcrumbs → blitzed stale sourdough gives an even better texture and flavour if you have it
- Kalamata olives → any good quality pitted olive or omit entirely
Serving Suggestions
This is a complete meal on its own. But you could serve it with a simple green salad with lemon and extra virgin olive oil for some freshness
Helpful Tips
Storage
Store leftovers in an airtight container in the fridge for up to 2 days. Store the breadcrumbs separately in an airtight container at room temperature. Do not freeze.
Substitutions
- Sardines → canned tuna in olive oil
- Spaghetti → linguine, bucatini, or any long pasta; avoid short pasta shapes which don't work as well with this style of sauce
- White wine → a splash of good quality fish or chicken stock plus a squeeze of lemon
- Panko breadcrumbs → blitzed stale sourdough gives an even better texture and flavour if you have it
- Kalamata olives → any good quality pitted olive or omit entirely
Serving Suggestions
This is a complete meal on its own. But you could serve it with a simple green salad with lemon and extra virgin olive oil for some freshness
Ingredients
For the Breadcrumbs:
- 1 cup panko breadcrumbs
- 2 tbsp olive oil
- 1 garlic clove, minced
- Zest of ½ lemon
- Small handful flat-leaf parsley, finely chopped
- Pinch of salt
For the Pasta:
- 400g spaghetti or linguine
- 3 tbsp extra virgin olive oil
- ½ red onion, finely diced
- 4 garlic cloves, thinly sliced
- 1 long red chilli, thinly sliced (seeds in for heat, seeds out for mild)
- 1 tsp fennel seeds, lightly crushed in a mortar or with the back of a spoon
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives, pitted and roughly chopped
- 2 x 120g tins good quality sardines in olive oil, drained
- 100ml dry white wine
- 2 tbsp capers, rinsed and drained
- Zest and juice of 1 large lemon
- 2 large handfuls baby spinach (about 80g)
- Large handful flat-leaf parsley, roughly chopped
- Salt and cracked black pepper
Nutritional Information
(
per serving, based on
4
)
Nutrient
Amount
Calories
580
kcal
Protein
34
g
Carbohydrates
68
g
Fat
18
g
Fibre
6
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
For the breadcrumbs:
- Heat the olive oil in a small frying pan over medium heat.
- Add the garlic and cook for 30 seconds until fragrant.
- Add the breadcrumbs and toss well to coat every crumb in the oil. Cook, stirring frequently, for 4–5 minutes until golden and crispy
- Remove from the heat and stir through the lemon zest, parsley, and a pinch of salt. Tip onto a plate to cool (they will crisp further as they sit). Set aside.
For the Pasta:
- Bring a large pot of well-salted water to boil. Add the spaghetti and cook according to packet instructions until 2 minutes shy of al dente (it will finish cooking in the sauce). Before draining, set aside 1 cup of pasta water.
- While the pasta cooks, heat 3 tbsp olive oil in a large, wide pan over medium heat. Add the onion, garlic, chilli, and fennel seeds. Cook gently for 3–4 minutes, stirring regularly, until the onion and garlic are soft.
- Add the cherry tomatoes and cook for 2 minutes, pressing them lightly with the back of a spoon so they start to burst and release their juices.
- Pour in the white wine and let it bubble and reduce by half, about 2 minutes.
- Add the capers, olives, and lemon zest and stir to combine.
- Add the pasta to the pan along with ½ cup of the reserved pasta water. Toss everything together over medium heat for 2 minutes, letting the pasta absorb the sauce.
- Add the drained sardines to the pan and use a wooden spoon to break them into large chunks.
- Remove from the heat. Squeeze over the lemon juice, add the parsley and baby spinach, and toss until the spinach is just wilted - about 30 seconds. Taste and adjust with salt, pepper, and extra lemon if needed.
- Divide between four bowls. Finish each bowl generously with the breadcrumbs. Serve immediately before the breadcrumbs lose their crunch.
Ingredients
For the Breadcrumbs:
- 1 cup panko breadcrumbs
- 2 tbsp olive oil
- 1 garlic clove, minced
- Zest of ½ lemon
- Small handful flat-leaf parsley, finely chopped
- Pinch of salt
For the Pasta:
- 400g spaghetti or linguine
- 3 tbsp extra virgin olive oil
- ½ red onion, finely diced
- 4 garlic cloves, thinly sliced
- 1 long red chilli, thinly sliced (seeds in for heat, seeds out for mild)
- 1 tsp fennel seeds, lightly crushed in a mortar or with the back of a spoon
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives, pitted and roughly chopped
- 2 x 120g tins good quality sardines in olive oil, drained
- 100ml dry white wine
- 2 tbsp capers, rinsed and drained
- Zest and juice of 1 large lemon
- 2 large handfuls baby spinach (about 80g)
- Large handful flat-leaf parsley, roughly chopped
- Salt and cracked black pepper
Nutritional Information
(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
580
kcal
Protein
34
g
Carbohydrates
68
g
Fat
18
g
Fibre
6
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
For the breadcrumbs:
- Heat the olive oil in a small frying pan over medium heat.
- Add the garlic and cook for 30 seconds until fragrant.
- Add the breadcrumbs and toss well to coat every crumb in the oil. Cook, stirring frequently, for 4–5 minutes until golden and crispy
- Remove from the heat and stir through the lemon zest, parsley, and a pinch of salt. Tip onto a plate to cool (they will crisp further as they sit). Set aside.
For the Pasta:
- Bring a large pot of well-salted water to boil. Add the spaghetti and cook according to packet instructions until 2 minutes shy of al dente (it will finish cooking in the sauce). Before draining, set aside 1 cup of pasta water.
- While the pasta cooks, heat 3 tbsp olive oil in a large, wide pan over medium heat. Add the onion, garlic, chilli, and fennel seeds. Cook gently for 3–4 minutes, stirring regularly, until the onion and garlic are soft.
- Add the cherry tomatoes and cook for 2 minutes, pressing them lightly with the back of a spoon so they start to burst and release their juices.
- Pour in the white wine and let it bubble and reduce by half, about 2 minutes.
- Add the capers, olives, and lemon zest and stir to combine.
- Add the pasta to the pan along with ½ cup of the reserved pasta water. Toss everything together over medium heat for 2 minutes, letting the pasta absorb the sauce.
- Add the drained sardines to the pan and use a wooden spoon to break them into large chunks.
- Remove from the heat. Squeeze over the lemon juice, add the parsley and baby spinach, and toss until the spinach is just wilted - about 30 seconds. Taste and adjust with salt, pepper, and extra lemon if needed.
- Divide between four bowls. Finish each bowl generously with the breadcrumbs. Serve immediately before the breadcrumbs lose their crunch.
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Pasta
Pre-game Pastas
Weeknight dinners
30 minutes or less
Mediterranean
Seafood
Dinner
Date night
One-Pan / One-Pot