Sardines and Tomatoes Over Spaghetti Squash
Transform your dinner routine with this vibrant and nutrient-packed recipe for Sardines and Tomatoes Over Spaghetti Squash. This wholesome dish combines the tender, noodle-like strands of roasted spaghetti squash with a savory Mediterranean-inspired sauce of juicy cherry tomatoes, garlic, tangy lemon juice, and heart-healthy canned sardines in olive oil. A touch of crushed red pepper adds a gentle kick, while fresh parsley brightens every bite. This low-carb, gluten-free option is as satisfying as it is simple to prepare, with its prep and cook time clocking in just over an hour. Perfect for those seeking a flavorful, healthy meal that's bursting with omega-3s and fresh, bold flavors, this recipe is best served warm and garnished with herbs for a rustic yet elegant presentation. Ideal for weeknights or impressing at dinner parties!
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Recipe Information
Ingredients
- 1 large spaghetti squash
- 3 tablespoons olive oil
- 3 pieces garlic cloves
- 2 cups cherry tomatoes
- 2 cans (3.75 oz each) canned sardines in olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoons crushed red pepper flakes
- 2 tablespoons parsley, chopped
- 1 teaspoon sea salt
- 0.5 teaspoons black pepper
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle each half with 1 tablespoon of olive oil, then season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Place the squash halves cut-side down on the prepared baking sheet. Roast in the oven for 40-50 minutes, or until the flesh is tender and easily shredded with a fork.
While the squash is roasting, prepare the sardine and tomato sauce. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 1-2 minutes until fragrant, but not browned.
Stir in the cherry tomatoes and cook for 5-7 minutes, stirring occasionally, until they start to break down and release their juices.
Drain the sardines and add them to the skillet, breaking them apart gently with a spoon. Mix in the lemon juice, red pepper flakes, and 1 tablespoon of parsley. Cook for another 3-4 minutes. Taste and adjust seasoning with salt and pepper as desired.
Once the spaghetti squash is ready, use a fork to shred the flesh into spaghetti-like strands and transfer them to a serving plate or bowl.
Pour the sardine and tomato mixture over the squash strands, tossing gently to combine.
Garnish with the remaining parsley and serve warm. Enjoy!
Nutrition Facts
Calories |
723 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 94 mg | 31% | |
| Sodium | 2081 mg | 90% | |
| Total Carbohydrate | 66.7 g | 24% | |
| Dietary Fiber | 15.0 g | 53% | |
| Total Sugars | 26.5 g | ||
| Protein | 21.9 g | 44% | |
| Vitamin D | 4.2 mcg | 21% | |
| Calcium | 428 mg | 33% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1551 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
