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sardines with pasta and zucchini in a black bowl

Sardines Zucchini Pasta (High Fibre!)

This Sardines Pasta recipe is a high-fibre, protein-rich, deeply savoury pasta dish made with spaghettini, golden fried zucchini, canned sardines, cannellini beans, garlic, lemon, parsley, and plenty of Parmigiano Reggiano. It is satisfying, simple, and packed with flavour, fibre, protein, and healthy fats.
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Servings: 2 servings
Author: Teri-Ann Carty
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Equipment

Ingredients

  • 12 ounces spaghettini
  • ½ cup olive oil
  • 1 yellow zucchini thinly sliced
  • 1 pinch chili flakes
  • ½ yellow onion diced
  • 2 cloves garlic minced
  • 1 canned sardines
  • 400 g cannellini beans
  • ½ lemon juiced
  • ⅓ cup flat-leaf parsley roughly chopped
  • 1 cup pasta water
  • Parmigiano regianno
  • sea salt
  • cracked pepper
US Customary - Metric

Instructions

  • Cook spaghettini or spaghetti until al dente. Reserve pasta water!
  • While pasta is cooking, add oil to a large, deep-sided pan over medium-high heat.
  • Once the oil is shimmering, carefully add zucchini.
  • Fry zucchini until slightly golden brown. Transfer to a paper towel-lined plate and season with sea salt.
  • Remove a few tbsp of oil with a large spoon.
  • Add chili flakes and onion to the pan. Cook for 2-3 minutes.
  • Stir in garlic and cook for 1 minute.
  • Add in sardines (including the oil). Use your tongs or spatula to break up the sardines.
  • Add rinsed beans, parsley and zucchini. Toss to combine.
  • Add lemon juice and a few ladles of pasta water to emulsify.
  • Add as much parmigiano as you wish. If needed, add another ladle of pasta water.
  • Check for seasoning and serve.

Notes

I adore Rummo pasta. I can guarantee it's the best quality.
 
*macros do not include parm

Nutrition

Serving: 1serving | Calories: 1309kcal | Carbohydrates: 167g | Protein: 37g | Fat: 58g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 40g | Cholesterol: 9mg | Sodium: 482mg | Potassium: 805mg | Fiber: 18g | Sugar: 9g | Vitamin A: 1066IU | Vitamin C: 48mg | Calcium: 231mg | Iron: 8mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.