Boil Chili Europe Italian Pasta Sardine Saute Seafood Vegetables

Linguine with Sardines Fennel and Capers

Linguine with Sardines Fennel and Capers - TheRecipe.Website
Written by Gryphon

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 - TheRecipe.Website

Linguine with Sardines, Fennel and Capers

I often use the fennel greenery or a sprig of rosemary as a garnish.
4.83 from 45 votes
Print Facebook Pinterest Twitter Add to Collection
Course: Main Dish
Cuisine: Italian
Keyword: Pasta, Seafood
Prep Time: 8 minutes
Cook Time: 20 minutes
Total Time: 28 minutes
Servings: 2 people
Calories: 558kcal

Ingredients
 

Instructions

  • 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.

Nutrition

Calories: 558kcal | Carbohydrates: 66g | Protein: 26g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Cholesterol: 85mg | Sodium: 523mg | Potassium: 253mg | Fiber: 3g | Sugar: 3g