Linguine with Sardines Fennel and Capers is one of my personal Italian favourites for a fast tasty meal. It takes only 20 minutes to cook but the taste is amazing. The sardines give the meal a lovely texture without making it a fishy meal. If you are trying to introduce children to seafood then this is a perfect dish. It has flavour, texture and colour all in one dish and is amazingly filling. Sardines are a great source of Omega 3 Oils that are essential for the human body to function properly. A single sardine of 2.5 ounces is 50% of your daily intake and definitely on of your five a day.
The oil in ‘sardines piccanti’ (fillets packed in chilli-infused olive oil) is a perfect, prickly hot – If you would rather not have the heat use a standard tin of Sardines. Just add two tablespoons of olive oil a chopped mild chilli per your taste.
Linguine with Sardines, Fennel and Capers
- Cook the pasta following pack instructions until al dente.
- Drain the oil from the sardines into a large frying pan set over a medium heat.
- Add the fennel, garlic and lemon zest, then cook for 10 mins, stirring often, until the fennel is tender and starting to colour.
- Drain the pasta, reserving a little of the cooking water.
- Tip the can of sardines piccanti onto the fennel.
- Break the fish up a little and then add the capers, parsley, pasta and 2 tbsp of the lemon juice.
- Season to taste. If the pasta seems a little dry, add 2 tbsp of the cooking water and stir gently.
- Portion onto warmed plates and drizzle with a little extra virgin olive oil.