Spaghetti con le Sarde

Spaghetti con le Sarde is a traditional Sicilian dish that combines the sweetness of fresh sardines with the savory flavors of fennel and pine nuts, creating a delightful seafood experience. This healthy pasta dish is not only rich in omega-3 fatty acids but also offers a burst of Mediterranean flavors.

Ingredients

• Spaghetti - 160 grams
• Fresh sardines - 250 grams, cleaned and filleted
• Fennel bulb - 1 medium, thinly sliced
• Garlic - 2 cloves, minced
• Red onion - 1 small, diced
• Pine nuts - 30 grams
• Raisins - 30 grams
• Olive oil - 2 tablespoons
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon zest - from 1 lemon

Steps

1. Bring a large pot of salted water to a boil. Add the spaghetti and cook according to package instructions until al dente, about 8-10 minutes. Reserve 1 cup of pasta water, then drain the spaghetti.
2. In a large skillet, heat the olive oil over medium heat. Add the diced red onion and sliced fennel, and sauté until softened, about 5 minutes.
3. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant. Add the pine nuts and raisins, and cook for another 2-3 minutes, stirring frequently.
4. Add the sardine fillets to the skillet and cook until they are just cooked through, about 3-4 minutes. Season with salt, black pepper, and lemon zest.
5. Combine the drained spaghetti with the sardine mixture in the skillet. Toss well to coat, adding reserved pasta water as needed to create a light sauce.
6. Remove from heat and stir in the chopped parsley. Serve immediately, garnished with additional parsley if desired.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 4 g
• Sugar: 8 g
• Sodium: 350 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 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 raisins, promoting digestive health.

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