Best Sardine Zucchini Pasta

Like many people, I used to think sardines only belonged on crackers or in those little tins my grandmother kept in her pantry. That’s just how we ate them growing up. When my friend suggested tossing them into pasta, I thought she’d lost her mind.

Turns out, I was the one missing out. This sardine zucchini pasta isn’t just a way to use up those tins in your cupboard – it’s actually a quick dinner that makes sense. The fish breaks down into the sauce, adding a rich flavor that reminds me of the Italian restaurants I could never afford in college. And the best part? It’s probably the easiest pasta dish I’ve ever made.

What Kind of Sardines Should I Use?

For this pasta dish, you’ll want to start with good quality canned or pouched sardines packed in water, since we’ll be adding our own flavoring with olive oil and seasonings. While sardines packed in oil can work too, water-packed ones give you more control over the final taste of your dish. Look for boneless and skinless varieties to keep the dish more approachable – they’re easier to break up and incorporate into the pasta. If you’re new to sardines, Portuguese or Mediterranean sardines tend to be milder in flavor compared to other varieties, making them a great starting point. Just make sure to drain them well before adding to your dish to keep the sauce from becoming too watery.

Options for Substitutions

This healthy pasta dish is pretty flexible with substitutions. Here’s what you can swap if needed:

• Sardines: If sardines aren’t your thing, try canned tuna, mackerel, or even flaked salmon. For a vegetarian version, you could use chickpeas or white beans instead.
• Zucchini noodles: No spiralizer? You can use a regular vegetable peeler to make ribbons, or swap in other veggie noodles like butternut squash or carrot. Regular pasta works too if you’re not watching carbs.
• Shallot: A small red or yellow onion works just fine – use about 1/4 of a regular onion to replace one shallot.
• Grana Padano/Parmesan: Any hard aged cheese will work here – try Pecorino Romano or Asiago. For dairy-free options, nutritional yeast gives a nice cheesy flavor.
• Cherry/Grape tomatoes: These are interchangeable, or you can dice up regular tomatoes instead. In a pinch, you could use a cup of drained diced canned tomatoes.
• Fresh basil: If fresh basil isn’t available, you can use dried basil (about 2-3 teaspoons), or try fresh parsley or oregano instead.

Watch Out for These Mistakes While Cooking

The biggest challenge when making zucchini pasta is ending up with a watery dish – to prevent this, avoid cooking the zucchini noodles for too long and instead give them a quick 2-3 minute sauté just until they’re al dente. A common error is adding the sardines too early in the cooking process, which can cause them to break apart completely – instead, fold them in gently at the very end and heat just until warmed through. For the best texture, make sure to pat your zucchini noodles dry with paper towels after spiralizing them, and don’t skip salting them for 10-15 minutes to draw out excess moisture. To keep the dish from becoming too intense, add the garlic and red pepper flakes gradually, tasting as you go, since both ingredients can quickly overpower the delicate flavors of the sardines and zucchini.

What to Serve With Sardine Zucchini Pasta?

This light and flavorful zucchini pasta dish pairs perfectly with a few simple sides that won’t overshadow its Mediterranean flair. A crisp arugula salad dressed with just lemon juice and olive oil makes a great starter, while some warm, crusty bread is perfect for soaking up any leftover olive oil and tomato juices from your plate. Since this dish is on the lighter side (thanks to those zucchini noodles!), you might want to add a side of roasted vegetables like bell peppers or eggplant to round out the meal. For a really nice touch, serve it with a glass of chilled white wine like Pinot Grigio or Vermentino.

Storage Instructions

Keep Fresh: This zucchini pasta dish is best enjoyed right after making it, but if you have leftovers, place them in an airtight container in the fridge for up to 2 days. Keep in mind that the zucchini noodles might release some water during storage, and the sardines are most fresh-tasting when first prepared.

Prep Ahead: If you want to get a head start, you can spiralize the zucchini and prep all your other ingredients up to 24 hours in advance. Store the prepped ingredients separately in the fridge, then combine and cook when you’re ready to eat. This makes dinner assembly super quick!

Serve Again: When you’re ready to eat the leftovers, drain any excess liquid that may have accumulated. Give everything a quick toss before eating – it’s actually pretty good cold, like a pasta salad! If you prefer it warm, heat it gently in a pan over medium-low heat just until warmed through.

Preparation Time	10-15 minutes
Cooking Time	10-15 minutes
Total Time	20-30 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 45-50 g
• Fat: 35-40 g
• Carbohydrates: 40-45 g

Ingredients

• 1 large shallot, sliced thinly
• 1 1/2 cups cherry tomatoes, cut in half
• 2 zucchini, cut into spirals
• 2/3 cup fresh basil, sliced
• 2 tablespoons olive oil
• 1 teaspoon lemon zest, finely grated
• 4 ounces finely grated or shaved grana padano or parmesan cheese
• 4 cloves garlic, minced
• 1 teaspoon crushed red pepper flakes
• 3 pouches of drained boneless, skinless sardines in water
• Grape tomatoes, sliced

Step 1: Prepare the Ingredients

Begin by thinly slicing the shallot, halving the cherry tomatoes, spiralizing the zucchini, and slicing the fresh basil.

Having these ingredients ready will make the cooking process smooth and efficient.

Step 2: Sauté Aromatics

In a large skillet, heat some olive oil over medium heat.

Add the minced garlic and sliced shallot to the skillet.

Sauté these ingredients until they become fragrant and the shallots are slightly translucent.

Step 3: Cook the Tomatoes

Stir in the halved cherry tomatoes with the garlic and shallots.

Cook them until they begin to soften, releasing their juices and adding flavor to the dish.

Step 4: Combine Zucchini and Seasonings

Add the spiralized zucchini to the skillet, tossing to combine with the other ingredients.

Then, sprinkle in red pepper flakes and finely grated lemon zest.

Mix well to ensure the flavors are evenly distributed.

Step 5: Add Sardines and Basil

Gently fold in the drained sardines and sliced basil to the skillet mixture.

Continue cooking until everything is heated through and the flavors meld together beautifully.

Step 6: Serve and Garnish

Transfer the mixture to plates or bowls and top with grated or shaved Grana Padano cheese.

Serve immediately and enjoy the fresh, vibrant flavors of this delicious dish!