Sardine and Kale Spaghetti

A quick, budget-friendly pasta dish featuring nutrient-rich sardines, kale, garlic, and chilli tossed with fresh lemon juice.

Healthy Quick Seafood Pasta High Protein Budget

Estimated Nutrition

Calories

440

kcal / serving

1760 kcal total

Carbs

57g

per serving

228 g total

Fat

10.5g

per serving

42 g total

Protein

25g

per serving

100 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Fruits

piece

Lemon

Juice only

GrainsCereals

300

Spaghetti

NutsSeeds

Salt

To taste

Black Pepper

To taste

clove

Garlic

Finely sliced

0.5

tsp

Chili Flakes

OilsFats

tbsp

Olive Oil

Seafood

240

Sardine

Tinned in olive oil; broken into pieces

Vegetables

piece

Onion

Chopped

200

Curly Kale

Chopped

Method

Fry the chopped onion and salt in 15ml oil until golden-brown.

Add garlic and chilli flakes and cook for two minutes.

Add sardine pieces, remaining oil, kale, and 60ml pasta water to the pan.

Cover and cook for 4 minutes until the kale is soft.

Drain the spaghetti while reserving a small amount of liquid.

Toss the pasta with the sauce and lemon juice.

Adjust consistency with reserved water and season with salt and pepper.

Boil the spaghetti in salted water until cooked.