I used to hate sardines. The smell, the taste. Then I learned to eat better. I removed sugar and processed foods from my diet, and my tastes changes. Now I love sardines. I don't really have a scientific explanation for you, though I am sure there is one out there. If anyone knows the answer, send me a comment or email and I will give you a virtual hug for researching this for me.
Sardines are really good for you. They are a good source of protein, vitamin B12, selenium, Vitamin D Omega 3 fatty acids, and calcium (if eat with the bones). In this recipe, they take on a more subtle flavor with the help of garlic, olive oil, and pasta sauce. Oh, and this recipe is gluten free too as I used zucchini noodles rather than regular pasta.
Please note this recipe serves 1 person if using it for the main entree, otherwise will serve 2 as a side dish. So if you have more peeps in your family, double the ingredients.
Recipe update: Spaghetti squash works just as well in this dish. Just cut your squash in half, scoop out seeds, and bake cut side down in 350 degree oven for about 45 minutes. Scoop out squash strands and mix with sauce at the end.
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- 1 cup organic pasta sauce (I used a roasted garlic flavor)
- 1 tin sardines in olive oil (I like Crown Prince Wild Caught or Wild Planet)
- 1 large or 2 small cloves of garlic, minced
- 1 medium zucchini
- olive oil
- salt & pepper to taste
- dash of red pepper flakes (optional)
- Create the zucchini 'noodles' using a medium noodle size blade. It will be very helpful to have a spiralizer, plus you can do all kinds of cool things with it. My folks gifted me this one after massive amount of hints by moi, and positive recommendations from other foodies. If you don't have one, cut the zucchini into small noodle-like strips.
- In a large pan, heat a few swirls of EVOO over medium heat. I normally don't heat olive oil, but in this case, my usual go-to coconut oil would probably change the flavor a bit, and I didn't want to risk. Add the zucchini 'noodles' and stir fry with a bit of salt and pepper for about 2 minutes. Do not overcook or you will have a soggy mess. Remove the noodles from the pan and place in a bowl.
- Using the same pan, add your chopped garlic and stir for a minute. Add the sardines (including the oil) to the pan and chop up the sardines with your spatula, mixing it with the garlic.
- Add the cup of pasta sauce and a few dashes of oregano and red pepper flakes if you like a little heat. Cook for another minute.
- Pour the sauce over the noodles and serve.