Spaghetti con le Sarde (Sardine Pasta)
Spaghetti con le Sarde (Sardine Pasta) pairs briny, rich sardines with garlicky olive oil, nutty toasted breadcrumbs, and a lift of parsley and Parmesan. The contrast of crunchy crumbs and silky pasta makes each bite balanced and satisfying. Serve it for a quick weeknight dinner or a relaxed Italian-inspired meal with friends.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spaghetti con le Sarde (Sardine Pasta), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 27 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 22 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 32
- Heart Health
- 58
- Metabolic
- 55
- Digestive
- 29
- Inflammatory
- 29
- Performance
- 33
- General Wellness
- 1
Bring a large pot of lightly salted water to a boil. Add the spaghetti and cook until slightly firm, 8 to 10 minutes. Drain and rinse under cold water. Toss with 1/4 cup olive oil; cover and keep warm.
- 2
Heat 1/4 cup olive oil in a skillet over medium heat. Stir in the garlic; cook just until golden, 2 to 3 minutes. Add the sardines; cook 1 minute longer. Stir in the bread crumbs and 1/3 cup Parmesan cheese. If needed to achieve a crumbly texture, stir in the remaining 1/4 cup olive oil. Stir in the parsley and pepper, then remove from the heat.
- 3
Spoon the sardine mixture over the spaghetti and garnish with additional Parmesan cheese.
- Calories 1028.45 kcal High 51%
- Protein 37.06 g Good Source 74%
- Carbohydrate 109.51 g 40%
- Total Fat 52.28 g High 67%
- Saturated Fat 9.56 g High 48%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 44.72 mg Moderate 15%
- Sodium 870.89 mg High 38%
- Dietary Fiber 8.98 g Good Source 32%
- Total Sugars 4.61 g --
- Added Sugars 2.53 g Moderate 5%
- Calcium 359.28 mg Good Source 28%
- Iron 7.01 mg Good Source 39%
- Potassium 502.42 mg Moderate 11%
- Vitamin A 19.07 mcg Low Source 2%
- Vitamin C 5.9 mg Low Source 7%
- Vitamin D 2.27 mcg Moderate 11%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Garlic 🧄
About This Recipe
Spaghetti con le Sarde (Sardine Pasta) is made with 9 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Black Pepper, Fresh Parsley, Grated Parmesan Cheese, and Minced Garlic. Each serving provides about 1028.45 kcal, and is a good source of protein.
Recipe Questions
- What is Spaghetti con le Sarde (Sardine Pasta) made of?
- The main ingredients are Black Pepper, Fresh Parsley, Grated Parmesan Cheese, Minced Garlic, Olive Oil. The full list of 9 is above.
- How long does it take to make Spaghetti con le Sarde (Sardine Pasta)?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 1028.45 kcal. The full nutrition breakdown is above.
- Is Spaghetti con le Sarde (Sardine Pasta) easy to make?
- This recipe is rated easy, with 9 ingredients and 3 steps.
- Is Spaghetti con le Sarde (Sardine Pasta) healthy?
- Spaghetti con le Sarde (Sardine Pasta) has an easyChef Pro health score of 40/100. Per serving, it provides 1028.45 calories and 37.06 g of protein, or 74% of the Daily Value. It is a good source of dietary fiber, calcium and iron. Worth noting per serving: sodium at 870.89 mg (38% of the Daily Value), saturated fat at 9.56 g (48% of the Daily Value) and added sugars at 2.53 g (5% of the Daily Value). It contains Fish, Milk, Wheat, Gluten and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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