PASTA with SARDINES, GARLIC, CHILLI & LEMON

Ingredients

• 200 g Whole Grain Spaghetti (dry pasta)
• 3 tbsp Extra Virgin Olive Oil (for sautéing)
• 3 clove Garlic Cloves (finely minced)
• 1 small Fresh Red Chili (thinly sliced, seeds included for heat)
• 1 whole Lemon (zest half, juice half)
• 2 tbsp Flat‑Leaf Parsley (chopped)
• ½ tsp Black Pepper (freshly ground, to taste)
• 1 can Canned Chili Sardines in Oil (about 120 g, drained)
• ¼ cup Dry White Wine (optional, adds acidity)
• 2 tbsp Graviera Cheese (grated, for garnish (optional))

Instructions

1. Cook Pasta

   Bring a large pot of salted water to a boil, add the whole grain spaghetti and cook until al dente, about 9 minutes. Reserve ½ cup of the pasta water before draining.

   Time: PT9M

   Temperature: high

2. Drain Sardines

   Open the can of chili sardines, drain the oil using a fork, and set the fish aside on a plate.

   Time: PT1M

3. Prep Aromatics

   Finely mince the garlic, thinly slice the chili (including seeds), zest half the lemon, and chop the parsley.

   Time: PT5M

4. Sauté Garlic, Chili & Lemon Zest

   Heat the olive oil in a large skillet over low heat. Add the minced garlic, sliced chili, and lemon zest. Cook, stirring gently, for about 2 minutes until fragrant but not browned.

   Time: PT2M

   Temperature: low

5. Add White Wine (Optional)

   Pour in the white wine, increase the heat to medium, and let the mixture reduce by half, about 2 minutes.

   Time: PT2M

   Temperature: medium

6. Combine Pasta with Sauce

   Add the drained spaghetti to the skillet. Toss over medium‑high heat for 2 minutes, adding a little reserved pasta water if the sauce looks dry.

   Time: PT2M

   Temperature: medium-high

7. Finish with Sardines and Fresh Herbs

   Turn off the heat. Gently fold in the drained sardines, chopped parsley, the remaining lemon juice, and freshly ground black pepper. Toss just until everything is evenly coated.

   Time: PT1M

8. Plate and Garnish

   Serve the pasta on plates, grate a little graviera cheese over the top, and add an extra sprinkle of parsley if desired.

   Time: PT1M

Nutrition Facts

Calories

460

Protein

20 g

Carbohydrates

55 g

Fat

15 g

Fiber

6 g