Zucchini Zoodles With Sardines, Tomatoes & Capers

WAIT!!!  Don’t let the word SARDINE scare you away!!!  If you love tuna, you will LOVE sardines!!  They are so delicious!  Sardines are small fish, so they contain less mercury than most other deep, cold water fish.  Sardines are one of the most concentrated sources of omega-3 fatty acids EPA and DHA, which have been known to lower triglycerides and cholesterol levels.  A 3.2 ounce serving of canned, wild caught sardines contain 338% daily value of vitamin B-12, 87% daily value of selenium, 61% daily value of omega-3 fats, 45% daily value of protein, 44% daily value of vitamin D and 35% daily value of calcium!  That’s a big bang for your buck!

When I am purchasing sardines, I only look for wild caught.  Sardines come packaged in many different ways….with oil, without oil, with lemon, with or without skin, with or without bones.  I prefer the ones with skin and bones.  The bones are very soft and are very hard to detect when you eat them.  The bones are an excellent source of calcium!

This recipe was a hit with my family and friends.  Even my teenager enjoyed it!  It is a great alternative to pasta.  I grew up with my grandmother putting tuna in her red sauce from time to time.  And you could easily add a red sauce to this mix.  But for today, here is my simple recipe with just olive oil, garlic, cheese…it’s delicious!

Spiralize your zucchini and place between two towels or paper towels to absorb the moisture. Grate your Parmesan cheese in a food processor and set aside.

Use the oil from the sardines and place in your pan.  Add the olive oil and once hot, sauté the garlic until fragrant.


Add the tomatoes and the capers.

Then add the sardines, garlic salt, pepper and red pepper flakes.

Then add the zucchini zoodles and toss gently while being careful to not break up the sardines too much.  Cook for about 4 minutes or until the zoodles are tender but not overcooked.

Serve in a bowl or plate and add the grated Parmesan to your liking!  Trust me!  It is delicious!

To You In Good Health,



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Disclaimer: I do not diagnose or treat disease, but instead make nutritional recommendations for balancing the body and promoting optimal wellness.  Nutritional Therapy Practitioners are approved by the NTA as a certifying organization, but are not licensed or certified by any state.  I am not, nor do I represent myself as a dietitian or nutritionist.

Zucchini Zoodles With Sardines, Tomatoes & Capers

Servings 2


  • 4.4 oz canned Wild Planet Sardines in extra virgin olive oil lightly smoked
  • 2 tsp organic garlic chopped
  • 1 cup organic grape tomatoes halved
  • 2 tbls capers
  • 4 cups organic zucchini zoodles patted dry
  • 1/4 cup olive oil extra virgin
  • 1/2 cup Parmesan cheese grated
  • organic garlic salt to taste
  • organic black pepper to taste
  • organic red pepper flakes to taste


  1. Spiralize 3 large organic zucchini and place between two towels or paper towels.  Attempt to "pat dry" the zucchini to remove as much liquid as possible.  Set aside about 4 cups of the zoodles.

  2. Grate Parmesan cheese in food processor.  Set aside.

  3. Drain the juice from the sardines into an 8-quart sauce pan.

  4. Add the olive oil and then heat the oil.

  5. When oil starts to get hot, add the chopped garlic and lightly sauté until fragrant.

  6. Add the tomatoes.

  7. Add the capers.

  8. Add the sardines and cook for about 2 minutes.

  9. Add the garlic salt, black pepper and red pepper flakes to your liking.

  10. Add the zucchini noodles and toss gently while being careful to not break up the sardines too much.  Cook for about 4 minutes but not so long that the noodles become soft.

  11. Serve in a bowl or on plate and add Parmesan cheese to your liking, if so desired.

  12. Enjoy!