Penne with Oily Fish

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Penne with Oily Fish
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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
769
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie769 kcal(37 %)
Protein42.06 g(43 %)
Fat33.1 g(29 %)
Carbohydrates77.47 g(52 %)
Sugar added0 g(0 %)
Roughage1.17 g(4 %)
Vitamin A56.69 mg(7,086 %)
Vitamin D5.36 μg(27 %)
Vitamin E2.29 mg(19 %)
Vitamin B₁0.57 mg(57 %)
Vitamin B₂0.58 mg(53 %)
Niacin17.5 mg(146 %)
Vitamin B₆0.36 mg(26 %)
Folate106.04 μg(35 %)
Pantothenic acid1.36 mg(23 %)
Vitamin B₁₂9.99 μg(333 %)
Vitamin C10.09 mg(11 %)
Potassium628.65 mg(16 %)
Calcium462.36 mg(46 %)
Magnesium144.08 mg(48 %)
Iron7.58 mg(51 %)
Zinc3.97 mg(50 %)
Saturated fatty acids4.17 g
Cholesterol158.69 mg
Author of this recipe:
How healthy are the main ingredients?
lemonparsley

Ingredients

for
4
Ingredients
10 cups
1
Garlic clove (finely chopped)
2 tablespoons
3 cups
sardine fillet (ready to cook, chopped)
4 tablespoons
1
unwaxed lemon (juiced, zest grated.)
2 tablespoons
fresh parsley (chopped)

Preparation steps

1.
Cook the pasta in boiling, salted water until al dente.
2.
Fry the garlic, pine nuts and the fish in hot oil for 2-3 min. Add the lemon juice, pasta and a little of the pasta water and stir in the lemon zest and the parsley. Leave to step and season with salt, ground black pepper and a pinch of sugar.