We are living in strange and unprecedented times. This statement is now sounding cliche, but there is no other way to describe the lockdowns, the social isolation and the threat this invisible Corona-virus is having around the globe.
As we are hunkered down, now is a good a time as ever to nourish our bodies with real wholesome food to keep our bodies strong and healthy. We will also need to be more resourceful and perhaps keep things simple and work with what we have.
The good news is that there are plenty of strategies for putting together delicious and nutritious meals. One of which is to stock your pantry with real food ingredients that allow you to shop your own inventory and reduce trips to the grocery store. And here is one that takes advantage of shelf-stable essential ingredients.
Benefits of Sardines
Sardines are often an overlooked fish whose reputation needs a makeover. But this little fish is highly nutritious – full of calcium, omega-3s and packed with vitamins and minerals. It’s also a convenient source of protein and a sustainable fish.
Sardines are popular in other parts of the world so it’s a great ingredient to explore other culinary traditions – Scandinavian, Asian and Mediterranean are just a few!
Sardine and Capers Spaghetti
An easy delicious pantry recipe highlighting an unsung hero in your cupboard – the sardine! Packed nutrition – omega-3s, calcium and a great source of protein, this sustainable fish is your weeknight dinner or quick lunch solution!
- 4 tbsp extra virgin olive oil
- 1/2 cup breadcrumbs
- 1/2 lb dried spaghetti
- 1 onion chopped
- 3 garlic cloves minced
- black pepper
- 3 tbsp drained capers
- 2 cans sardines about 8 oz
- 1 tsp lemon zest grated
- 1/2 cup chopped fresh parsley substitute with 3 tbsp of dried parsley
Boil a large pot of water with salt for the pasta. Warm 2 tbsp of olive oil in a medium pan over medium heat. Add breadcrumbs and stir until it's golden and crispy. Then remove from the pan.
Add additional olive oil to the pan and onion and garlic. Add salt and pepper to the mixture. Saute until it's fragrant and softened.
Once water in pot is boiling, cook pasta according to package instructions. Reserve some cooking liquid (about 1/2 cup should be enough). We will be using this to moisten the pasta if it dries out. Set aside drained pasta.
Add lemon zest, capers and sardines to the pan with onion garlic saute. Stir and cook until its heated through and everything mixes together.
Add pasta to the pan and toss well until it's combined. Add some reserved pasta water if its dry. Add the parsley and breadcrumbs. Taste and adjust the seasoning with additional salt, lemon or black pepper.
Substitute lemon zest with about 3 tbsp white wine vinegar to add brightness.
Homemade breadcrumbs: grind up stale bread in a food processor or Vitamix.
Chili flakes would be a great with this dish!