Zucchini Zoodles with Sardines, Tomatoes and Capers. This delicious, low-carb recipe is made with fresh ingredients and you won’t leave you feeling deprived without the pasta!
If You Love Tuna, You Will Love Sardines!
WAIT!! Don’t let the word SARDINE scare you away! If you love tuna, then you will LOVE sardines! They are so delicious and packed with nutrients. Sardines are a small fish, so they contain less mercury than most other deep, cold water fish. Sardines are one of the most concentrated sources of omega-3 fatty acids, EPA and DHA, which have been known to lower triglycerides and cholesterol levels. A 3.2 ounce serving of canned, wild caught sardines contain 338% daily value of vitamin B-12, 87% daily value of selenium, 61% daily value of omega-3 fats, 45% daily value of protein, 44% daily value of vitamin D and 35% daily value of calcium! That’s a big bang for your buck!
When I am shopping for sardines, I only purchase wild caught. Sardines come packaged in many different ways…with oil, without oil, with lemon, with or without skin, with or without bones. I prefer the ones with skin and bones. The bones are very soft and are very hard to detect when you eat them and they are an excellent source of calcium.
Other Ways to Enjoy Zucchini Zoodles with Sardines, Tomatoes and Capers
- If zucchini isn’t in season and you prefer pasta, that is great option too. This would be great prepared with linguini or angel hair pasta.
- My Nonna often put tuna in her red sauce/sugo. If you would rather forgo the sardines or don’t have them on hand, you can definitely use tuna instead!
- You could easily add some crushed tomatoes or tomato sauce if you prefer more of a red sauce.
Tools You May Need to Make Zucchini Zoodles with Sardines, Tomatoes and Capers
Measuring Cups and Spoons
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Ingredients You Will Need To Make This Recipe
- Wild Caught Sardines in Olive Oil
- Grape Tomatoes
- Extra Virgin Olive Oil
- Parmesan Cheese
- Garlic Powder
- Course Ground Black Pepper
- Red Pepper Flakes
Note: I always try to use organic ingredients whenever possible and when in season
Caper Herbal Monograph
How to Make Zucchini Zoodles with Sardines, Tomatoes and Capers
Spiralize your zucchini and place between two towels or paper towels to absorb the moisture. Then grate your Parmesan cheese in a food processor or by hand and set aside.
In a stock pot, add the oil from the sardines along with olive oil. Once your oil starts to get hot, add the garlic and sauté until fragrant and slightly browned.
Add the sliced tomatoes and the capers.
Then add the sardines, garlic powder, salt, pepper and red pepper flakes.
Then add the zucchini zoodles and toss gently while being careful to not break up the sardines too much. Cook for about 4 minutes or until the zoodles are warm and tender but not overcooked.
Toss gently to combine.
Serve in a bowl or on a plate and add the grated Parmesan to your liking. It is so delicious! The combination of the zucchini zoodles, sardines, tomatoes and capers pair so well together. My family has really enjoyed this recipe over the years and I hope yours will too!
- 2- 4.4 oz cans wild caught sardines in extra virgin olive oil; can be substituted with skinless and boneless if preferred
- 4 tsp organic garlic, chopped
- 2 cups organic grape tomatoes, halved
- 4 tbls capers
- 8 cups organic spiralized zucchini zoodles, patted dry
- 1/2 cup olive oil, extra virgin
- 1 cup Parmesan cheese, grated
- 1/2 tsp organic garlic powder
- salt, to taste
- organic course ground black pepper, to taste
- organic red pepper flakes, to taste
- Spiralize about 4-5 organic zucchini (until you have about 8 cups) and place between two towels or paper towels. Attempt to "pat dry" the zucchini to removew as much liquid as possible.
- Grate Parmesan cheese in food processor or by hand. Set aside.
- Drain the juice from the sardines into an 8-quart sauce pan.
- Add the olive oil and then heat the oil.
- When the oil starts to get hot, add the chopped garlic and light sauté until fragrant.
- Add the tomatoes.
- Add the capers.
- Add the sardines and cook for about two minutes.
- Add the garlic powder, salt, black pepper and the red pepper flackes to your liking.
- Add the zucchini noodles and toss gently while being careful to not break up the sardines too much. Cook for about 4 minutes but not so long that the zoodles become too soft.
- Serve in a bowl or on a plate and sprinkle on some grated Parmesan cheese to your liking.
See you in the kitchen,