Anti Inflammatory Pomegranate & Mint Whole Wheat Pasta with Sardines and Broccoli
This pasta is a genuinely surprising combination that earns its place on a weeknight table — briny, omega-3-rich sardines and charred broccoli florets tossed with whole wheat spaghetti, then finished with jewel-bright pomegranate arils, torn mint, and fresh parsley. Every single ingredient is pulling double duty here, delivering bold flavor while also being the kind of food that actively works in your body's favor. Whole wheat pasta, extra virgin olive oil, broccoli, and sardines are cornerstones of an eating pattern built around reducing inflammation, and this dish stacks them all in one skillet. The lemon juice and zest cut through the richness of the fish, while the pomegranate adds a sweet-tart pop that makes the whole bowl feel fresh and a little unexpected. Garlic and red pepper flakes bloom in olive oil to build a fragrant base, and a splash of starchy pasta water ties everything into a light, glossy sauce that clings to every strand. It serves four and comes together in the time it takes to boil the pasta, so there's no reason to reach for something less nourishing on a busy evening.
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Learn more →Ingredients
4 servings
For the pasta
- 12 oz whole wheat spaghetti
- 1 tsp salt
For the sauté
- 4 cups broccoli florets (about 1 medium head), cut into small florets
- 4 tbsp extra virgin olive oil, divided
- 4 cloves garlic, thinly sliced
- ½ tsp red pepper flakes
- 2 cans (4.375 oz each) sardines in olive oil, drained and roughly flaked
- 1 lemon, zested and juiced (about 3 tbsp juice)
For finishing
- ½ cup pomegranate arils
- ⅓ cup fresh mint leaves, roughly torn
- ¼ cup fresh flat-leaf parsley, roughly chopped
- salt and pepper, to taste
For serving
- 2 tbsp extra virgin olive oil, for drizzling (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Bring a large pot of water to a boil over high heat. Add 1 tsp salt, then cook the whole wheat spaghetti according to package directions until al dente — tender with a slight resistance at the center, about 9–11 minutes. Before draining, reserve 1 cup of pasta cooking water. Drain the pasta in a colander and set aside.
- 2
While the pasta cooks, heat 2 tbsp of the olive oil in a 12-inch skillet over medium-high heat until shimmering. Add the broccoli florets in a single layer and cook undisturbed for 3 minutes, until the undersides are lightly charred. Stir and continue cooking for 2–3 minutes more, until the florets are bright green and just tender when pierced with a fork. Transfer to a plate.
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