NUTRITION

SERVINGS

INGREDIENTS

2 oz whole wheat pasta

5.5 oz sardines canned in water

1 tsp olive oil

1 medium shallot

1 clove garlic

1 tbsp fresh parsley

2 tbsp black olives

0.5 tsp red pepper flakes

0.25 whole lemon

1 tsp lemon zest

0.5 tsp ground cumin

1 tsp fennel seeds

0.25 tsp sea salt

0.25 tsp black pepper

PREPARATION

• 1

  Cook the whole wheat pasta in a large pot of salted boiling water until al dente, reserving 0.25 cup of the starchy cooking water before draining.

• 2

  Heat the olive oil in a skillet over medium-low heat and sauté the finely minced shallot and garlic until softened and fragrant.

• 3

  Add the drained sardines, chopped olives, red pepper flakes, and half of the parsley to the pan, lightly breaking up the fish with a wooden spoon.

• 4

  Stir in the lemon juice, lemon zest, ground cumin, and fennel seeds, then pour in a splash of the reserved pasta water to create a light, emulsified sauce.

• 5

  Add the cooked pasta to the skillet and toss thoroughly over medium heat until every strand is coated in the zesty, herb-flecked sauce.

• 6

  Season with sea salt and black pepper, then serve immediately with the remaining fresh parsley sprinkled on top.