Name: Lemony Sardine & Lentil Pasta with Toasted Walnuts
Prep time: 30 min
Total time: 30 min
Yield: 4 servings
Ingredients: 8 oz whole wheat penne or fusilli pasta; 1 (15 oz) can lentils, drained and rinsed; 2 (3.75 oz) tins sardines in olive oil, drained and flaked; 1/2 cup toasted walnuts, roughly chopped; 1/2 cup finely chopped parsley; 1 large lemon, zest and juice; 3 tbsp extra-virgin olive oil; 2 garlic cloves, thinly sliced; 1/2 tsp chili flakes (optional); 1/2 cup grated Pecorino Romano cheese; Kosher salt, to taste; Freshly cracked black pepper, to taste

Lemony Sardine & Lentil Pasta with Toasted Walnuts

CookwithNewsletter

This creative pasta dinner packs a powerful protein punch with the unexpected pairing of canned sardines and lentils, both affordable and easy to find. Toasted walnuts add crunch, while a generous squeeze of lemon and fresh parsley brighten each bite. Inspired by the principles of balancing salt, fat, acid, and heat, this dish is deeply satisfying but never heavy. It’s a Mediterranean-inspired twist on classic pasta that delivers over 35g of protein per serving—perfect for an energizing weeknight meal.

Ingredients

Instructions

Bring a large pot of salted water to a boil. Cook whole wheat pasta according to package instructions until al dente. Reserve 1/2 cup pasta water, then drain.
While pasta cooks, heat olive oil in a large skillet over medium heat. Add garlic and sauté just until fragrant, 1 minute. Add chili flakes if using.
Add lentils to the skillet and cook, stirring, until warmed through and lightly crisped in spots, 3-4 minutes. Season with salt and pepper.
Add flaked sardines and half the lemon zest. Stir gently to keep sardines chunky. Warm through, 1 minute.
Add drained pasta to the skillet along with reserved pasta water. Toss to coat and emulsify sauce.
Off heat, stir in lemon juice, most of the parsley, and half the toasted walnuts. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
Divide among bowls. Top with remaining walnuts, parsley, lemon zest, and grated Pecorino Romano. Serve immediately.