Thyra
Sicilian Sardine Pasta with Fennel, Capers and Toasted Pine Nuts
MediterraneanGluten-freeDairy-freeLunchB12

Sicilian Sardine Pasta with Fennel, Capers and Toasted Pine Nuts

Prep
8 min
Cook
14 min
Total
22 min
Servings
1

Ingredients

  • 1tin (90g drained)sardines packed in olive oil
  • 65ggluten-free spaghetti or linguine, dry weight
  • 1/2small bulb (90g)fennel, cored and shaved thin
  • 1tbsp (8g)pine nuts (or sunflower seeds for tree-nut-free)
  • 1.5tbsp (21g)extra virgin olive oil, divided
  • 2cloves (6g)garlic, sliced thin
  • 1tsp (2g)capers, drained
  • 1/2tsplemon zest
  • 1tbsp (15g)lemon juice
  • 1tbsp (4g)flat-leaf parsley, chopped
  • pinchred pepper flakes
  • 1/4tspsea salt
  • 1/8tspblack pepper

Instructions

  1. 01

    Bring a small pot of salted water to a boil. Cook the gluten-free pasta to al dente per package directions (usually 8-10 minutes). Reserve 1/4 cup of the pasta water before draining.

  2. 02

    While the pasta cooks, toast the pine nuts in a dry skillet over medium heat for 90 seconds, shaking the pan, until golden. Transfer to a plate.

  3. 03

    In the same skillet, heat 1 tbsp olive oil over medium heat. Add the sliced garlic and red pepper flakes. Cook 60 seconds — keep the garlic blond, not brown.

  4. 04

    Add the shaved fennel and a pinch of salt. Cook 4 minutes until softened but with a little bite.

  5. 05

    Lower heat to medium-low. Add the drained sardines, breaking them gently into 3-4 pieces each. Add the capers, lemon zest, and 2 tbsp of the reserved pasta water. Warm through for 60 seconds.

  6. 06

    Drain the pasta and add it to the skillet along with the remaining olive oil. Toss to coat. If the sauce feels tight, add another tablespoon of pasta water.

  7. 07

    Off heat, fold in the lemon juice, parsley, salt, and black pepper. Plate and finish with the toasted pine nuts.

Nutrition (per serving)

Calories
540kcal
Protein
31g
Carbs
50g
Fat
22g
Fiber
6g
Selenium
60mcg
Zinc
2.4mg
Iron
4mg
B12
9mcg
Iodine
38mcg
Sodium
720mg