Sardine and Lemon Pangrattato Pasta

This post serves two purposes, to celebrate the often neglected, misunderstood tinned fish, and to address the need for calcium sources when dairy is not an option.

And yes, we often turn to salmon or tuna in a can. But what about tinned fish like sardines, sprats, mackerel etc? These are all a fantastic source of calcium.

Calcium Rich Sources That Aren’t Dairy

Currently I am on a no-dairy diet.  Not because I want to, but to address some food sensitivity issues.  (Hopefully this is temporary!) It didn’t take me long to realize that my calcium intake would take a hit. So I quickly did my research, and this is what I discovered. And it has helped me to adjust my grocery shopping to ensure that I am getting as much calcium rich food in my diet, along with all the other benefits these foods contain.

Most studies will state that 1,000 to 1,200 milligrams of calcium are needed for the average adult.  And if you are restricted from actual dairy, there are other sources that can help out.

Kale: one cup of cooked kale gives us 177 mg of calcium, and is more bioavailable (easier to absorb) than the calcium in milk.

Bok Choy: one cup of cooked bok choy delivers 158 milligrams.

Broccoli: one cup of cooked broccoli brings in ~85 mg of calcium. Raw is about half.

Turnip Greens: one cup of cooked turnip greens has almost 200 mg of calcium.  It’s actually a better more absorbable form of calcium than spinach. Replace other sauteed greens with this healthy option.

Collard Greens are a super star when it comes to calcium: 350 mg in one cup of cooked, chopped collard greens!

Beans: There are almost 200 mg of calcium per cup of white beans (like Great Northern, Canellini, etc) as well as 19 grams of protein, and 12 grams of fibre. Chickpeas contain 109 mg in one cup.  Black beans contain 84 mg.

Seeds: One ounce of toasted sesame seeds (about 2 tablespoons) delivers 280 mg of calcium, while the same amount of chia seeds has 179 mg.

Almonds:  1/4 cup of almonds not only has unsaturated fats, protein and fibre, it also has close to 100 mg of calcium.

Almond Milk: one cup of unsweetened almond milk packs in 482 mg of calcium.

Oranges and Orange Juice: a whole orange contains 65 mg of calcium, and 68 mg of Vitamin C.  One cup of fortified orange juice has 350 mg of calcium (and if fortified, also Vitamin D, Vitamin A and potasium)

Rhubarb: Who knew that a cup of rhubarb contains 348 mg of calcium!

Canned Seafood: one 3.75 ounce can of sardines contains 351 milligrams of calcium.  A similar size of canned salmon gives us 241 mg.  Canned shrimp contains 123 mg in a 3 ounce serving.  And of course, they also provide Vitamin D, protein, Vitamin B12and omega-3 fatty acids.

Other good sources of calcium are okra, figs, fortified soy products, butternut squash, canned tomatoes, amaranth, and edamame. Incorporating all of the above in a varied and balanced diet will get us that calcium! (nutritional info courtesy of Prevention mag) 

Now that we have some alternatives to work with, let’s turn a can of sardines into a great meal!  It comes together quickly, especially if we have made up a batch of the Lemon Pangrattato (toasted, flavoured breadcrumbs) in advance.  The rest of the dish really only involves cooking the pasta and tossing it in a frying pan with a few other pantry ingredients.

Lemon Pangrattato

This simple toasted breadcrumb topping or condiment is so easy to whip up.  You will only require some simple pantry ingredients, like day old (or days old) bread (I like using sourdough for the texture and tangy flavour), fresh and dried herbs (rosemary, parsley, oregano), garlic, lemon, red pepper flakes and some salt.

Use a mini chopper or food processor to take torn bread and turn it into coarse breadcrumbs.  These will get tossed into olive oil that has been briefly infused with minced garlic in a skillet.  Add the breadcrumbs, red pepper flakes and herbs to the oil. Stir often and evenly to get the breadcrumbs browned gently to golden and crispy.  At the end you will scatter in the lemon zest and salt.  Spread it out on a parchment lined baking sheet till cooled. The flavoured breadcrumbs can be stored in a sealed container.  It will keep in the fridge for a few weeks, or in the freezer for months.

Sardine and Lemon Pangrattato Pasta

So, now that we have the breadcrumb portion of the recipe made up, the rest is easy.  The hardest part is waiting for the pasta to cook!  Just before the pasta is ready (as per the package directions) you will start heating some olive oil in a skillet.  A chopped onion is sauteed till softened, and then minced garlic and capers are added. You can also add lemon zest, preserved lemon or small lemon slices (remove the outer rind)

Then comes the drained fish just to warm through.  Add in the drained cooked pasta, give it a toss to coat evenly in the flavoured oil and aromatics.  Finish with chopped fresh herbs (parsley or basil are my choices).  Just before serving, sprinkle the dish with a generous amount of the Lemon Pangrattato, and extra dried chilli flakes if desired.

Final Thoughts

Feel free to add grated parmesan cheese to both the pangrattato (when adding the lemon zest) and the final dish if you are so inclined.  Use your favourite shape of pasta, I like a long pasta, but penne etc will also work. This dish is easily adjusted to feed four if you need to.  Use smoked sprats, or regular sardines, just drain well before adding to the skillet with the onion, garlic and capers.

I can eat this weekly as a light but satisfying dinner or lunch. Experiment with other types of tinned fish.  Canned drained tuna or salmon will also work great.

The Lemon Pangrattato is also a great finish to roasted or baked vegetables, casseroles like tuna noodle, sprinkled on avocado toast, even soups, really anywhere you want a little extra savoury crunch!

For other tinned fish or pangrattato recipes, check out Mediterranean White Bean and Tuna Salad, Pantry Staples, Items You Should Have On Hand, Tuna Noodle Casserole with Broccoli, Spaghetti Pangrattato, Spaghetti with Tuna, Lemon and Chilli Flakes

If you make this easy and bright Sardine and Lemon Pangrattato Pasta, please be sure to leave a comment and/or give this recipe a rating! It’s always lovely to hear from you guys, and I always do my best to respond to each comment or question. And of course, if you do make this recipe, and you post it on Instagram, don’t forget to also tag me so I can see! Looking through the photos of recipes you all have made is such a treat.

Love Jen

5 from 1 vote

Print

Sardine and Lemon Pangrattato Pasta

Taking a humble tin of sardines and turning it into an easy, breezy pasta meal, with crunch from a bright Lemon Pangrattato (crispy garlicky breadcrumbs) which is a great way to get some calcium in your diet, along with protein and Omega-3 fatty acids.

Course Main Course

Cuisine Italian, North American

Keyword breadcrumbs, pangrattato, sardines

Prep Time 20 minutes

Cook Time 15 minutes

Servings 2

Ingredients

Lemon Pangrattato, makes about 1 1/4 cups

• ~4 oz (120 grams) day old bread, anywhere between 6-8 slices, depending on the size and thickness, see Notes
• 5 tsp olive oil
• 1 large clove of minced garlic
• 1 tsp fresh chopped rosemary
• 1/4 tsp dried oregano or a bit more
• 1/4 tsp dried chilli flakes or more as desired
• 1/2 tsp kosher salt
• 2 tsp frsh chopped parsley
• zest from one medium to large lemon

Sardine and Lemon Pangrattato Pasta, serves two

• ~6 oz (170 grams) pasta, like spaghetti, fettucini, linguini etc
• 1 tbsp olive oil
• 1 small onion, small diced
• salt and pepper
• 1 clove garlic, minced
• 1 tbsp capers
• 2 tsp lemon zest, can also use 2 tsp chopped preserved lemon
• 1 can sardines in olive oil, drained, see Notes
• 1/4 cup chopped fresh herbs like parsley, thyme, etc, or a combination of them all
• 1/4 cup Lemon Pangrattato
• dried chilli flakes, to finish, optional

Instructions

Lemon Pangrattato, can be made in advance

1. Remove any hard, thick crusts. Tear the bread into smallish pieces. Place in a food processor or mini chopper, and process till coarse breadcrumbs are achieved. Don't worry if not all the crumbs are the same size, this will add to the finished crispy texture.

2. In a medium skillet, combine the olive oil and minced garlic clove. Warm through, but do not let the garlic take on colour.
3. Add the breadcrumbs, chopped rosemary, oregano, chilli flakes and salt. Stir gently but thoroughly to ensure that the breadcrumbs are all coated in the oil.
4. Increase the heat to between medium and medium high. Stir constantly to brown the breadcrumbs for five minutes. If the garlic starts to scorch, adjust the heat down.
5. Add in the chopped fresh parsley. Continue to stir, until the breadcrumbs are golden brown and crispy, about 10 more minutes. If it is taking too long, adjust the heat slightly up.
6. Remove from the heat and stir through the lemon zest. Spread out the breadcrumbs onto a parchment lined baking sheet to cool down. Once cooled, store in a sealed container. It will last in the fridge for a few weeks. It can also be stored in the freezer for a few months.

Sardine and Lemon Pangrattato Pasta

1. Prepare the pasta in salted boiling water, per the package directions. Preserve 1/4 cup of the pasta water, and drain the pasta. About five minutes before the pasta is ready, start on the onions:

2. In a large skillet, heat the olive oil over medium heat. Add the onion and cook, stirring till softened, about five minutes. Sprinkle with a little salt and pepper (the pangrattato also has some salt, you can always add more later). Add in the garlic and cook another minute.

3. Add the capers and lemon zest. Turn the heat up to medium high. Add in the drained sardines and allow to warm through for about 30 seconds.
4. Add in the drained pasta and chopped herbs. Stir everything gently to combine. Add some of the reserved pasta water to create a simple sauce and help things stay loose and yet together. Remove from the heat and add in the Lemon Pangrattato.
5. To serve, sprinkle on more Lemon Pangrattato, and dried chilli flakes, or even some parmesan cheese.

Recipe Notes

Feel free to use sourdough bread, or ciabatta, whole wheat, etc. Just don't use dried panko style breadcrumbs. These will scorch and get too crispy, and not take on the flavours you are hoping to achieve.
Feel free to add grated parmesan cheese to the finished, cooled pangrattato.
If I am hungry, I can eat an entire can of sardines in this dish by myself. So feel free to use a second can of sardines if desired.