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Sardine and broccoli spaghetti recipe

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Sardines, broccoli and spaghetti are topped with garlicky, zesty breadcrumbs for a super-tasty and speedy family meal. Stock tins of fish in your cupboard so you can make this delicious and very affordable dinner every week! See method

Serves 4
Takes 25 mins
613 calories / serving
Healthy
Dairy-free

Ingredients

2 tbsp olive oil
2 wholemeal rolls, whizzed to crumbs in a food processor
1 lemon, zested and juiced
3 garlic cloves, crushed or finely chopped
350g spaghetti
375g head of broccoli, cut into florets
1 red onion, finely diced
1 red chilli, finely diced, deseeded if you like
2 x 120g tins sardines in brine, drained and flaked

1 of your 5-a-day and a source of fibre

Each serving contains

Energy
2585kj
613kcal 31%
Fat
14g 20%
Saturates
3g 14%
Sugars
7g 8%
Salt
0.8g 13%

of the reference intake
Carbohydrate 86.4g Protein 29.8g Fibre 11.1g

Method

Heat 1 tbsp oil in a frying pan over a medium-high heat and fry the breadcrumbs for 4-5 mins until golden and crispy. Add the lemon zest and a third of the garlic; fry for another 1-2 mins until aromatic. Drain on kitchen paper and leave to cool.
Cook the spaghetti to pack instructions, adding the broccoli for the last 4 mins. Drain, reserving 100ml cooking water.
Meanwhile, heat the remaining oil in the frying pan over a medium heat; fry the onion for 4-5 mins until softened. Add the remaining garlic and chilli and cook for 1-2 mins until fragrant. Add the sardines and cook for 2-3 mins, stirring often to break up. Season.
Add the spaghetti and broccoli to the frying pan with the reserved water and lemon juice. Toss over a medium-low heat for 2 mins or until the pasta is coated in the sauce. Divide among bowls and top with the breadcrumbs.

See more Pasta recipes