Sardine and Lemon Pasta

Ingredients

• 250 g Spaghetti (dry spaghetti, half of a standard 500 g packet)
• 4 tablespoons Extra Virgin Olive Oil (good quality, for sautéing)
• 2 cloves Garlic (thinly sliced)
• 0.5 teaspoon Crushed Chili Flakes (adjust to taste)
• 2 whole Lemon (zest both lemons, juice one lemon)
• 1 bunch Fresh Parsley (stalks chopped for sauce, leaves added at end)
• 1 can Canned Sardines in Olive Oil (about 120 g, keep the oil)
• 1 pinch Salt (to season pasta water and sauce)
• 1 generous crack Black Pepper (freshly ground)
• 15 g Parmesan Cheese (freshly grated)

Instructions

1. Boil Pasta

   Fill a large pot with water, add two pinches of salt, bring to a rapid boil, then add 250 g spaghetti and cook for about 8 minutes until al dente.

   Time: PT10M

   Temperature: high

2. Sauté Garlic & Chili

   While the water is heating, heat 4 Tbsp olive oil in a large skillet over medium heat. Add the thinly sliced garlic and ½ tsp chili flakes, sauté until fragrant and the garlic just begins to turn golden, about 2 minutes.

   Time: PT2M

   Temperature: medium

3. Add Lemon Zest & Parsley Stalks

   Stir in the zest of both lemons and the finely chopped parsley stalks. Cook for about 30 seconds just to release their aroma.

   Time: PT1M

   Temperature: medium

4. Warm Sardines

   Add the whole can of sardines (including its oil) to the skillet. Gently warm for 2 minutes, separating the fillets but keeping them in chunky pieces.

   Time: PT2M

   Temperature: medium

5. Combine Pasta and Emulsify

   Drain the spaghetti, reserving a ladleful of the starchy cooking water. Transfer the pasta to the skillet, add about half a ladle of the reserved water, and toss vigorously to coat the noodles, creating a creamy emulsion.

   Time: PT2M

   Temperature: medium‑high

6. Season & Add Lemon Juice

   Season with a pinch of salt and a generous crack of black pepper. Squeeze the juice of one lemon (about 2 Tbsp) over the pasta, stir for 30 seconds, and taste for brightness.

   Time: PT1M

   Temperature: medium

7. Finish with Parmesan

   Sprinkle the grated Parmesan over the pasta and toss for another 30 seconds until the cheese melts and the sauce becomes glossy.

   Time: PT1M

   Temperature: medium

8. Garnish and Serve

   Fold in a generous handful of fresh parsley leaves, give a final stir, and serve immediately, optionally topped with extra Parmesan.

   Time: PT1M

Nutrition Facts

Calories

545

Protein

25 g

Carbohydrates

70 g

Fat

30 g

Fiber

2 g