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Sardine and broccoli spaghetti recipe

Sardine and broccoli spaghetti recipe

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Created by The Tesco Real Food team

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

  1. 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.
  2. Cook the spaghetti to pack instructions, adding the broccoli for the last 4 mins. Drain, reserving 100ml cooking water.
  3. 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.
  4. 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.

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