Pasta con Sarde

Pasta con Sarde is a delightful Sicilian dish that combines the flavors of fresh sardines, fennel, and pine nuts, creating a deliciously unique pasta experience. This dairy-free version captures the essence of traditional Italian cooking while being light and satisfying.

Ingredients

• Spaghetti - 200 grams
• Fresh sardines, cleaned and filleted - 200 grams
• Fennel bulb, finely chopped - 1 medium
• Garlic cloves, minced - 2
• Olive oil - 3 tablespoons
• Pine nuts - 30 grams
• Raisins - 30 grams
• Saffron strands - 1 pinch
• Salt - to taste
• Black pepper - to taste
• Fresh parsley, chopped - 2 tablespoons
• Lemon zest - 1 teaspoon

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 and drain the pasta.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped fennel and sauté for about 5 minutes until softened.
3. Stir in the minced garlic and cook for another minute until fragrant.
4. Add the pine nuts to the skillet and toast them for about 2 minutes, stirring frequently until golden brown.
5. In a small bowl, soak the saffron strands in 2 tablespoons of warm water to release their flavor. Add this mixture to the skillet.
6. Add the sardine fillets to the skillet, gently cooking them for about 3-4 minutes until just cooked through.
7. Stir in the raisins and cooked spaghetti, tossing everything together. If the pasta seems dry, add reserved pasta water a little at a time until the desired consistency is reached.
8. Season with salt, pepper, lemon zest, and chopped parsley before serving.

Nutrition

• Calories: 520
• Protein: 25 g
• Carbs: 70 g
• Fiber: 5 g
• Sugar: 9 g
• Sodium: 300 mg
• Cholesterol: 60 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

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

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