{"id":538656,"date":"2024-03-27T16:59:51","date_gmt":"2024-03-27T15:59:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=538656"},"modified":"2024-04-18T09:49:42","modified_gmt":"2024-04-18T07:49:42","slug":"fitness-recipe-pasta-with-sardine-sauce","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/","title":{"rendered":"Fitness Recipe: Pasta with Sardine Sauce"},"content":{"rendered":"\n<p>We&#8217;re all familiar with the classic tomato sauce with ground meat or meatballs. However, let&#8217;s try a simpler variation today, with the help of canned sardines. The entire meal will be ready in no time, and we guarantee you&#8217;ll thoroughly enjoy it.\n\n\n\n\n\n<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ingredients:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 g tomatoes in their own juice<\/li>\n\n\n\n<li>125 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardines<\/a> in brine<\/li>\n\n\n\n<li>80 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spaghetti<\/a><\/li>\n\n\n\n<li>1 onion<\/li>\n\n\n\n<li>1 clove of garlic<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olive oil spray<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-basil-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">basil<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-oregano-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oregano<\/a> to taste<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121752.396.png\" alt=\"\" class=\"wp-image-537199\" title=\"Pasta with Sardine Sauce - Ingredients\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121752.396.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121752.396-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"54646,81421,54667,54652,28928,37876,37858,37864,53080\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Method:<\/h3>\n\n\n\n<p>Chop the tomatoes into smaller pieces. <strong>Peel<\/strong> and finely chop the <strong>onion and garlic.<\/strong> Drain the brine from the <strong>canned<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sardines<\/strong><\/a> and chop them into smaller pieces. Then proceed with the actual preparation.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spray<\/strong> the pan with <a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>oil<\/strong><\/a> and let it get heated up. <strong>Saut\u00e9 the onion and garlic<\/strong> until golden brown. <strong>Add the chopped tomatoes<\/strong> and cook for 5 minutes until they soften and the sauce thickens. Then add the <strong>chopped sardines<\/strong> and let them cook for another 5 minutes, stirring occasionally. <strong>Season with salt and <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-basil-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">basil<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-oregano-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oregano<\/a> according to your preferences.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121800.907.png\" alt=\"Pasta with Sardine Sauce - Sauce\" class=\"wp-image-537216\" title=\"Pasta with Sardine Sauce - Sauce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121800.907.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121800.907-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>In salted water, cook the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pasta<\/strong><\/a> according to the instructions on the packaging until al dente (still firm to the bite). Then drain and mix with the sauce. Finally, sprinkle with <strong>basil or oregano<\/strong> according to taste, and you can also add a piece of tomato for garnish if desired.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Our tip:<\/strong> If you&#8217;re a cheese lover, don&#8217;t forget to sprinkle your meal with a generous amount of Parmesan cheese. You can also try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nutritional-yeast-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nutritional yeast<\/strong><\/a> for added flavour.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121814.118.png\" alt=\" Pasta with Sardine Sauce\" class=\"wp-image-537234\" title=\" Pasta with Sardine Sauce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121814.118.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121814.118-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Nutritional Values<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">1 whole serving<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If you don&#8217;t enjoy spending hours in the kitchen, then this recipe is perfect for you. You can serve a full-fledged lunch in just 20 minutes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Feel free to share <strong>your creations<\/strong> with us on social media using the hashtag <strong>#gymbeamcom.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Quick, delicious, and nutritious. That&#8217;s how we can simply describe today&#8217;s recipe, which we guarantee you&#8217;ll truly enjoy.<\/p>\n","protected":false},"author":141,"featured_media":537276,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8487,8476,87],"tags":[7229,6557,9178,6317,9357,9267,9237,7643],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-538656","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lactose-free","8":"category-main-dishes","9":"category-fitness-recipes","10":"tag-fish","11":"tag-fitness-recipe","12":"tag-high-protein-recipes","13":"tag-pasta","14":"tag-sauces","15":"tag-spaghetti","16":"tag-tomatoes","17":"tag-vegetables","18":"h-entry","19":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recipe: Pasta with Sardine Sauce - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pasta with tomato sauce is an ideal lunch. In this case, the source of protein is sardines, making the preparation exceptionally simple.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Recipe: Pasta with Sardine Sauce - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pasta with tomato sauce is an ideal lunch. In this case, the source of protein is sardines, making the preparation exceptionally simple.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-27T15:59:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-18T07:49:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T130528.234.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tatiana Gern\u00e1tov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tatiana Gern\u00e1tov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\"},\"author\":{\"name\":\"Tatiana Gern\u00e1tov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/43dd660316c24491ed02edcc760e9e1a\"},\"headline\":\"Fitness Recipe: Pasta with Sardine Sauce\",\"datePublished\":\"2024-03-27T15:59:51+00:00\",\"dateModified\":\"2024-04-18T07:49:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\"},\"wordCount\":300,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T130528.234.png\",\"keywords\":[\"fish\",\"fitness recipe\",\"high-protein recipes\",\"pasta\",\"sauces\",\"spaghetti\",\"tomatoes\",\"vegetables\"],\"articleSection\":[\"Lactose-Free\",\"Main Dishes\",\"Fitness recipes\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\",\"name\":\"Fitness Recipe: Pasta with Sardine Sauce - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T130528.234.png\",\"datePublished\":\"2024-03-27T15:59:51+00:00\",\"dateModified\":\"2024-04-18T07:49:42+00:00\",\"description\":\"Pasta with tomato sauce is an ideal lunch. 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