Sardine and Broccoli Rabe

Sardine and broccoli rabe might not be your everyday combo, but once you try it, you’ll wonder why it took so long. This is a dish that brings together the bold flavors of the Mediterranean in a way that’s both rustic and refined. It’s healthy, satisfying, and packed with nutrients, perfect for when you want something quick, vibrant, and a little different.

Sardines are often overlooked, but they’re a powerhouse ingredient. Packed with omega-3 fatty acids, protein, and calcium, they offer rich, briny flavor that holds up beautifully next to bitter greens like broccoli rabe. Whether you use canned sardines in olive oil or fresh ones from the market, they bring a satisfying depth to the dish.

Broccoli rabe, also known as rapini, adds an earthy, slightly bitter note that balances the richness of the sardines. It’s typically blanched or sautéed with garlic, olive oil, and a pinch of chili flakes. That little bit of heat lifts the whole dish, while the garlic ties everything together.

The beauty of this pairing is its simplicity. A quick sauté is often all you need, start with olive oil, add sliced garlic and chili flakes, then toss in the broccoli rabe. Once it’s tender and a little crispy at the edges, stir in the sardines just long enough to warm them through. Serve it over toasted bread, mix it into pasta, or enjoy it on its own with a squeeze of lemon for brightness.

This dish is incredibly versatile. Serve it over a bed of couscous or farro for a hearty meal, or pile it on toasted sourdough with a squeeze of lemon for a rustic open-faced sandwich. Add a poached egg or a few roasted cherry tomatoes if you’re feeling creative.

It’s fast, healthy, and satisfying, and it uses ingredients you probably already have on hand. Best of all, it proves that a simple combination of high-quality ingredients can go a long way.

This dish is bold, flavorful, and totally satisfying without feeling heavy. It’s also budget-friendly and comes together in under 30 minutes, making it a great option for weeknight dinners or a quick lunch that doesn’t skimp on taste or nutrition.

Sardine and Broccoli Rabe

3.56 from 25 votes

A delicious and nutritious recipe featuring sardines and broccoli rabe.

Servings 4 people

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

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Ingredients

  

1x2x3x

• 1 bunch broccoli rabe
• 3 tbsp olive oil
• 2 cloves garlic minced
• 1/4 tsp red pepper flakes
• 1 can sardines
• Salt and pepper to taste
• parmesan cheese optional, grated

Instructions

 

• Bring a large pot of salted water to a boil. Add the broccoli rabe and cook for 2 minutes. Drain and set aside.
• In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes. Cook for 1 minute until fragrant.
• Add the drained broccoli rabe to the skillet and sauté for 5-7 minutes, until tender.
• Add the sardines to the skillet and cook for an additional 2-3 minutes, until heated through.
• Season with salt and pepper to taste. Serve hot, topped with grated Parmesan cheese if desired.

Nutrition

Calories: 180kcalCarbohydrates: 9gProtein: 15gFat: 10gFiber: 5g

Calories: 180kcal

Meal Type: Breakfast

Cuisine: Italian

Keyword: broccoli rabe, sardines

Cooking Method: Fried

Diet: Paleo, Pescatarian

Time: 30-45 Min

Level: Easy

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