Pasta con le sarde

Serves 6

  • 6 baby fennel bulbs, including green tops

  • 6 tbsp olive oil

  • 1 onion, peeled and thinly sliced

  • 1 tsp saffron threads

  • 40 g sultanas or raisins, soaked in warm water

  • 200 g toasted pine nuts

  • 4 sustainably sourced anchovy fillets

  • 12 fresh sustainably sourced fresh sardines, cleaned and boned, heads removed, to produce butterfly fillets

  • 2 tbsp toasted breadcrumbs

  • Bucatini, to serve

Recipe by Andy Harris



Cook the fennel in plenty of boiling, salted water for 8–10 minutes, or until tender. Transfer with a slotted spoon to kitchen paper to dry, then roughly chop and place in a bowl, reserving the cooking water.



Heat half olive oil in a saucepan over a medium heat and sauté the onion for about 5 minutes, until softened. Add 500ml of the water used to cook the fennel, as well as the saffron, sultanas and pine nuts and simmer over a low heat for 5 minutes.



Meanwhile, sauté the anchovies with remaining oil in a small saucepan over low heat for few minutes until they disintegrate, then add to sauce.



Add the sardines to the saucepan and cook for 3–4 minutes, then add the fennel. Season generously with sea salt and freshly ground black pepper and cook for a further 3–4 minutes.



Cook pasta in boiling fennel water until al dente. Drain and serve with sauce, sprinkling breadcrumbs on top.

Nutritional Information

Pasta con le sarde

From Sardinia & full of sardines

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With its distinctive fragrance and sweet and sour flavours, this is a Sardinian classic with lots of their native fennel.
Serves 6
50m
Super easy
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Method

Recipe by Andy Harris

Cook the fennel in plenty of boiling, salted water for 8–10 minutes, or until tender. Transfer with a slotted spoon to kitchen paper to dry, then roughly chop and place in a bowl, reserving the cooking water.

Heat half olive oil in a saucepan over a medium heat and sauté the onion for about 5 minutes, until softened. Add 500ml of the water used to cook the fennel, as well as the saffron, sultanas and pine nuts and simmer over a low heat for 5 minutes.

Meanwhile, sauté the anchovies with remaining oil in a small saucepan over low heat for few minutes until they disintegrate, then add to sauce.

Add the sardines to the saucepan and cook for 3–4 minutes, then add the fennel. Season generously with sea salt and freshly ground black pepper and cook for a further 3–4 minutes.

Cook pasta in boiling fennel water until al dente. Drain and serve with sauce, sprinkling breadcrumbs on top.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 735
    37%
  • Carbs 13.1g
    5%
  • Sugar 9.6g 11%
  • Fat 54.8g 78%
  • Saturates 8.8g 44%
  • Protein 46.3g 102%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 6 baby fennel bulbs, including green tops

  • 6 tbsp olive oil

  • 1 onion, peeled and thinly sliced

  • 1 tsp saffron threads

  • 40 g sultanas or raisins, soaked in warm water

  • 200 g toasted pine nuts

  • 4 sustainably sourced anchovy fillets

  • 12 fresh sustainably sourced fresh sardines, cleaned and boned, heads removed, to produce butterfly fillets

  • 2 tbsp toasted breadcrumbs

  • Bucatini, to serve