Sicilian Pasta with Sardines

Sicilian Pasta with Sardines is a delightful dish that combines the bold flavors of the Mediterranean with a healthy twist. The fresh sardines are perfectly complemented by a mix of aromatic spices and a touch of citrus, creating a vibrant and satisfying meal.

Ingredients

• Spaghetti - 200g
• Fresh sardines, cleaned and filleted - 200g
• Garlic, minced - 2 cloves
• Olive oil - 3 tablespoons
• Fennel seeds - 1 teaspoon
• Raisins - 30g
• Pine nuts - 30g
• Chopped fresh parsley - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Lemon zest - from 1 lemon
• Lemon juice - from 1 lemon

Steps

1. Bring a large pot of salted water to a boil and cook the spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and fennel seeds, sautéing until fragrant, about 1 minute.
3. Add the fresh sardine fillets to the skillet and cook for about 3-4 minutes, gently flipping them halfway through until they are cooked through.
4. Stir in the raisins and pine nuts, cooking for an additional 2 minutes until the raisins are plump and the pine nuts are lightly toasted.
5. Add the cooked spaghetti to the skillet, tossing to combine. If the pasta seems dry, add reserved pasta water a little at a time until desired consistency is reached.
6. Season with salt, black pepper, lemon zest, and lemon juice. Toss in the chopped parsley and mix well.
7. Serve immediately, garnished with additional parsley if desired.

Nutrition

• Calories: 510
• Protein: 20 g
• Carbs: 70 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 60 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from sardines, which support heart health.
• High in fiber from raisins and pasta, promoting digestive health.

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