New American Plate Challenge

Sardines with Kale and Pasta

Weekly Recipe
Serves 4

These little fish are gaining popularity. This recipe is a simple way to give them a try!


  • kale leaves, stems removed, torn into 1-inch pieces
  • 1 1/2 Teaspoon
    olive oil
  • cloves garlic, minced
  • 1/4 - 1/2 Teaspoon
    red pepper flakes or to taste
  • Salt and freshly ground black pepper
  • 8 Ounces
    uncooked whole-grain penne cooked according to package instructions (other short or long pasta may be substituted)
  • 12 Ounces
    canned sardines packed in tomato sauce (can sizes typically vary from 3.75 to 4 ounces and larger)*
  • 4 Tablespoons
    Parmesan cheese, finely grated (pecorino may be substituted)


  1. In large covered pot steam kale in 1/2-inch water until softened, about 3-4 minutes. Set aside.

  2. In large saucepan over medium heat add oil, garlic, kale and red pepper flakes and season with salt and pepper to taste. Sauté mixture until kale wilts, stirring occasionally, about 5 minutes. Add cooked pasta and stir gently until heated through.

  3. Spoon mixture on four plates and arrange sardines on top. Dust with cheese and serve immediately.

  4. NOTED: Sardines canned in olive oil may be used with 1/2 cup tomato sauce. Cooked fresh sardines may be used with 1/2 cup tomato sauce.

Nutrition: 380 calories, 13 g total fat (3.5 g saturated fat), 41 g carbohydrate, 28 g protein, 7 g dietary fiber, 449 mg sodium.


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