Sardines And Tomatoes Over Spaghetti Squash Recipe

Ready in under 20 minutes and for under $4 per serving! This vibrant recipe is packed with flavor and nutrients. Enjoy a low-carb, high-fiber meal brimming with omega-3s, vitamin A, and calcium. Tender spaghetti squash is topped with a zesty sardine and tomato sauce – easily customizable to your spice preference. Perfect for a quick weeknight dinner!

Prep Time 5 mins
Cook Time 20 mins
Calories 409.6 kcal
Protein 65g
Rating Be the first
Sardines And Tomatoes Over Spaghetti Squash 96

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Forktionary editorial kitchen team

The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Sardines And Tomatoes Over Spaghetti Squash

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How to Make Sardines And Tomatoes Over Spaghetti Squash

  1. Preheat your oven to 400°F (200°C).
  2. Cut a spaghetti squash in half lengthwise.
  3. Scoop out the seeds and stringy pulp.
  4. Place the squash halves cut-side down on a baking sheet and bake for 30-40 minutes, or until tender.
  5. While the squash bakes, prepare the sauce. In a medium saucepan, combine 1 (15-ounce) can of diced tomatoes, 2 tablespoons olive oil, 4 ounces sardines (packed in olive oil, drained), 1/4 teaspoon red pepper flakes (optional), 1/2 teaspoon garlic powder, and salt and pepper to taste.
  6. Bring the sauce to a simmer over medium heat and cook for 5-7 minutes, gently breaking the sardines into smaller pieces with a spoon.
  7. Once the squash is tender, carefully remove from the oven and let cool slightly.
  8. Using a fork, scrape the spaghetti squash strands onto a plate or platter.
  9. Pour the sardine and tomato sauce over the squash.
  10. Garnish with fresh parsley or basil (optional) and enjoy immediately!

Nutrition Information (Approximate per serving)

Sodium

25 g

Sugar

46g

Fat

10g

Carbs

13g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood European Italian Mediterranean American Healthy Gluten Free Keto Paleo Summer Recipes 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

Curries Weeknight 30 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion For 1 Or 2 Main Dish Seafood Vegetables Fish Dietary Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Low Carb Inexpensive Healthy 2 Low In Something Saltwater Fish Squash Tomatoes Number Of Servings

Frequently Asked Questions

How long does it take to make Sardines And Tomatoes Over Spaghetti Squash?

Sardines And Tomatoes Over Spaghetti Squash takes about 25 minutes from start to finish — roughly 5 minutes to prepare and 20 minutes to cook.

How many calories are in Sardines And Tomatoes Over Spaghetti Squash?

Sardines And Tomatoes Over Spaghetti Squash has approximately 409.6 calories per serving, with about 65 g protein, 13 g carbohydrates and 23 g fat.

What ingredients do I need for Sardines And Tomatoes Over Spaghetti Squash?

The key ingredients for Sardines And Tomatoes Over Spaghetti Squash are Sardines In Oil, Diced Tomatoes, Garlic Clove, Dried Parsley Flakes, Curry Powder, Paprika. See the full list with measurements above.

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