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Feb 27, 2019 Recipes Samantha Mainland 223 views

Sardine ‘Pasta’ With Crunchy Parsley Crumbs


1tbsp olive oil

50g dried breadcrumbs

3 garlic cloves, finely chopped

1 rosemary sprig, leaves finely chopped

2x 120g cans sardines, drained

500g passata

50g sliced black olives, drained

2x large zucchini, cut into pasta, or grated into long thin slithers

Small bunch parsley, leaves chopped

25g parmesan, finely grated


  1. Heat 1 tsp olive oil in a non-stick frying pan over a low-medium heat. Add the breadcrumbs and cook, stirring, until they start to turn golden. Add another 1 tsp oil and the garlic. Cook, stirring, for a moment, then tip onto a plate and set aside to cool.
  2. Return the frying pan to a medium heat. Add the remaining 1 tsp olive oil with the rosemary and the sardines. Cook for 2-3 mins, gently breaking up the sardines with a wooden spoon. Pour in the passata, add the olives and leave to simmer gently for about 8 minutes.
  3. Add the zucchini, stir and cook for an additional 2 minutes.
  4. Stir the parsley and half the parmesan into the breadcrumbs. If needed add a splash of water to the tomato sauce until it is thin enough to coat the zucchini ‘pasta’, then stir in the remaining parmesan. Serve topped with a handful of the crunchy breadcrumbs.

If you are short on time, or not a fan of zucchini, use linguine pasta instead. Cook pasta as per the packet instructions, then add to saucepan and coat in step 4.

Add some asparagus and broccoli to boost your vegetable intake.

About The Author - Samantha Mainland

Samantha is a highly educated Naturopath having graduated from both Southern Cross University with a Bachelor of Naturopathy, and University of Tasmania with a Bachelor of Medicine Management with Professional Honours in Complementary Medicine.

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