Ingredients
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8 ounces whole-wheat fettuccine
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4 tablespoons extra-virgin olive oil, divided
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4 cloves garlic, minced
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1 cup fresh breadcrumbs (see Tip), preferably whole-wheat
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¼ cup lemon juice
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1 teaspoon freshly ground pepper
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½ teaspoon salt
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2 3- to 4-ounce cans boneless, skinless sardines, preferably in tomato sauce, flaked
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½ cup chopped fresh parsley
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¼ cup finely shredded Parmesan cheese
Directions
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Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
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Meanwhile, heat 2 tablespoons oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant and sizzling but not brown, about 20 seconds. Transfer the garlic and oil to a large bowl.
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Heat the remaining 2 tablespoons oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 5 to 6 minutes. Transfer to a plate.
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Whisk lemon juice, pepper and salt into the garlic oil. Add the pasta to the bowl along with sardines, parsley and Parmesan. Gently stir to combine. Serve sprinkled with the breadcrumbs.
Tips
Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.
Nutrition Facts (per serving)
480 | Calories |
21g | Fat |
53g | Carbs |
23g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size about 1 1/4 cups | |
Calories 480 | |
% Daily Value * | |
Total Carbohydrate 53g | 19% |
Dietary Fiber 9g | 30% |
Total Sugars 4g | |
Added Sugars 1g | 2% |
Protein 23g | 45% |
Total Fat 21g | 27% |
Saturated Fat 4g | 19% |
Cholesterol 60mg | 20% |
Vitamin A 845IU | 17% |
Vitamin C 19mg | 21% |
Folate 58mcg | 15% |
Sodium 634mg | 28% |
Calcium 282mg | 22% |
Iron 4mg | 24% |
Magnesium 119mg | 28% |
Potassium 478mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.