Zucchini spaghetti with sardines contains beautiful Mediterranean vibes. Zucchini, tomatoes, sardines, parsley, and olive oil add fantastic health benefits. This combination of ingredients creates a magical flavor that will not only satisfy your taste buds but also help boost brain power.
The substitution of zucchini pasta provides a much healthier alternative to regular spaghetti. Also, the included
Always readily available in the market, affordable, and extremely healthy, canned sardines become a smart addition. Sardines are a convenient source of vitamin B12, vitamin D, calcium, protein, selenium and omega-3 fatty acids. Omega-3 helps prevent heart disease due to its anti-inflammatory properties. Vitamin B-12 also helps with cardiovascular function. On top of all these benefits, vitamin D and calcium aid in proper bone health.
This simple zucchini spaghetti recipe has few, easy to acquire ingredients, and you can create this delicious dish in just a few steps.
Ingredients
Ingredients:
- 2 whole zucchini
- 2 large ripe tomatoes finely chopped
- 1 red onion very finely chopped
- 15 gram pitted black Kalamata olive quartered
- 1/2 tbsp finely chopped red chili
- 1/2 lemon juice and zest to taste
- 4 tbsp shredded basil or chopped fresh oregano
- 240 gram canned sardines in olive oil
Instructions
- Trim both ends off two zucchinis. Grate the zucchini using the largest hole of a box grater to form long ribbons. You can also use a vegetable spiralizer.
- Cook zucchini noodles in boiling water for about 1 minute. It should be tender but still firm. Drain and set aside.
- Chop the sardines as well and reserve the olive oil from the can.
- Heat a sauté pan or a skillet over low heat, then add the olive oil from the can of sardines. Sauté garlic and add the tomatoes, onion, chili, olives, lemon zest, chopped sardines, and oregano or basil. Add a bit more olive oil on the pan if it gets too dry.
- Stir to combine the ingredients. Season lightly with pepper, salt, and lemon juice if necessary.
- Toss the cooked pasta in the skillet with the sardines and the greens. Add the tomato sauce and toss to coat the pasta evenly.
- Once evenly coated, transfer to the serving dish.
- Garnish the food with more parsley, pepper flakes or fresh basil if desired.
