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!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Add the minced garlic and sauté for 1-2 minutes until fragrant, but not browned.

Step 6

Stir in the cherry tomatoes and cook for 5-7 minutes, stirring occasionally, until they start to break down and release their juices.

Step 7

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.

Step 8

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.

Step 9

Pour the sardine and tomato mixture over the squash strands, tossing gently to combine.

Step 10

Garnish with the remaining parsley and serve warm. Enjoy!

Nutrition Facts

Serving size	(1805.6g)

Amount per serving	% Daily Value*
Calories	1489.3

Total Fat 100.8g	0%
Saturated Fat 18.6g	0%
Polyunsaturated Fat 14.5g
Cholesterol 325.9mg	0%
Sodium 4606.3mg	0%
Total Carbohydrate 93.3g	0%
Dietary Fiber 21.5g	0%
Total Sugars 38.1g
Protein 63.8g	0%

Vitamin D 410.4IU	0%
Calcium 1140.5mg	0%
Iron 12.4mg	0%
Potassium 3074.8mg	0%

*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.

Source of Calories

Fat: 59.1%

Protein: 16.6%

Carbs: 24.3%