Whole Grain Pasta with Sardines, Walnuts and Capers

The Sicilians in my family, including my mom, never used whole grain pasta – or whole grain anything for that matter. Everything, and I mean everything, they made was beyond delicious and memorable to this day, so it was fine with me. This whole grain pasta with sardines, walnuts and capers is one of those memorable dishes made with whole grain spaghetti instead of regular.

Whole Grain Pasta vs White

I use all kinds of pasta, but lately I’ve been using more whole grain simply because it is a bit healthier and typically lower in calories. The best part is that I actually prefer whole grain because it’s a little nuttier and I love the texture. That doesn’t mean I also don’t enjoy the slippery feel of the white pasta. The good news is that both can be used!

Sardines in Pasta

Ok, so you hate sardines? No problem – don’t even stress. You can substitute with your favorite fish like salmon, or you can avoid using fish at all if it’s not your thing. That’s because the best thing about this dish is the way it’s simply tossed in the pan with olive oil and garlic, the addition of the crunchy walnuts and the savory capers and pecorino. While for some the sardines is the star, it doesn’t have to be.

Other benefits to preparing pasta this way is that you don’t have to spend hours making a sauce. Also, there is so much flexibility when it comes to additional ingredients. For example, replace capers with olives, toss shrimp in or add a little vodka instead of the wine! The options are limitless.

Either way, enjoy the process and the dish!

Print Recipe

Whole Grain Pasta with Sardines Walnuts and Capers

Ingredients

• 2 ½ tablespoons extra virgin olive oil split
• 2 teaspoons kosher salt
• 1/2 teaspoon red pepper flakes
• 1/2 cup walnuts finely chopped
• 1/2 medium online chopped
• 5 cloves garlic sliced or finely chopped
• 1 can sardines roughly chopped
• 1/2 cup capers
• 1/4 cup white wine - optional
• 1 pound whole grain spaghetti
• 1 teaspoon black pepper coarsely ground
• 2 tablespoons bread crumbs toasted
• 2 tablespoons Pecorino Romano or Parmigiano
• 1 tablespoon dried or fresh parsley finely chopped

Instructions

• Fill large pot with water and bring to boil; add 2 teaspoons of the olive oil and two teaspoons of salt.
• Add pasta to water and cook until al dente, about 7 mins. Make sure to reserve at least one cup of the pasta water before straining.
• While pasta is boiling, heat one tablespoon of the olive oil in a heavy-bottom fry pan on medium-low heat; toss in red pepper flakes and walnuts.
• Add onions to the pan and sauté for about five minutes until tender. Add the remaining tablespoon of olive oil, then the garlic, and cook for 30 seconds to one minute, making sure not to burn. Increase heat to medium high and immediately add the sardines and capers; continue to sauté for another few minutes. Optional: add white wine.
• Add the pasta to the pan with the sardines and toss gently, making sure to incorporate all ingredients with the pasta. When the pasta is hot and the pan is getting dry, add 1/2 cup of the pasta water, making sure to loosen any bits at the bottom of the pan.
• Place pasta in large serving dish and sprinkle with bread crumbs, pecorino, parsley and more red pepper flakes if desired.
• Serve steaming hot!