Sardine and Kale Spaghetti

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

Estimated Nutrition

Per Serving Total
Calories 440 kcals 1760 kcals
Carbohydrates 57 grams 228 grams
Fat 10.5 grams 42 grams
Protein 25 grams 100 grams
Cook Time
15 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Fruits
1
piece
Lemon
Juice only
GrainsCereals
300
g
NutsSeeds
1
g
Salt
To taste
1
g
Black Pepper
To taste
1
clove
Garlic
Finely sliced
0.5
tsp
OilsFats
2
tbsp
Seafood
240
g
Sardines
Tinned in olive oil; broken into pieces
Vegetables
1
piece
Onion
Chopped
200
g
Curly Kale
Chopped

Steps

  • Boil the spaghetti in salted water until cooked.
  • 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.