Needlefish in Sicilian tomato sauce
A true classic of Sicilian cuisine, this dish celebrates the freshness of the sea and the simplicity of its most genuine flavors.
Needlefish in Sicilian tomato sauce is an ode to the Mediterranean, with a fresh and flavorful sauce, enriched only with a touch of garlic, parsley, and a pinch of chili pepper.
A few carefully chosen ingredients for a dish that will make you feel by the sea with every bite.
Recipes designed for you:
- Cost: Very economical
- Preparation time: 5 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Regional Italian
- Region: Sicily
- Seasonality: All seasons
- Energy 195.83 (Kcal)
- Carbohydrates 7.53 (g) of which sugars 0.02 (g)
- Proteins 115.55 (g)
- Fat 5.21 (g) of which saturated 0.06 (g)of which unsaturated 0.23 (g)
- Fibers 1.59 (g)
- Sodium 205.71 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Let’s go shopping
- 1.75 lbs needlefish (gross weight)
- 2 cloves garlic
- to taste chili pepper (optional)
- 1.75 cups tomato sauce
- to taste parsley (stems and leaves)
- to taste oregano
- to taste pepper
- to taste salt
- to taste water
Needlefish in Tomato Sauce
Tools
What we need to prepare the
- 1 Frying Pan
Steps
Prepare the
it’s simple and quick, and you can use the sauce for dipping bread or seasoning pasta, so if you want to make a pasta dish, I suggest you put the water on to boil first and then proceed with the preparation of the dish.
This is the needlefish, long and slender with the sea colors typical of blue fish.
The one in the photo was quite large but usually, their circumference is about the width of a finger.
Remove the head by simply bending it back and remove the guts.
Then cut the fish into several pieces if the fish is large like mine or if they are small you can leave them whole, depending on the size of the frying pan you have at home.
The specimen in the photo weighed 1.1 lbs, so I made 4 pieces excluding the head.
In a pan, pour some extra virgin olive oil, the garlic cut in half, and chili pepper if you like.
Add some parsley stems and let it flavor until the garlic turns golden.
Pour in the tomato sauce and a glass of water, adjust with salt, add some basil leaves, and a little oregano.
Cover with a splatter guard and let it cook for 3 minutes.
After this time, add the needlefish and let it cook for 3 minutes per side, turning gently.
And here are the Sicilian Needlefish in tomato sauce ready, are you ready for dipping bread or do you prefer 2 spaghetti?
Storage
Needlefish in tomato sauce can be stored in the fridge for up to 2 days and in the freezer for up to 3 months.
Let’s Get to Know This Fish
The needlefish, a blue fish widely distributed in our seas, is a real nutritional treasure. Its flesh, while lean, is rich in beneficial properties for the body. Here is a summary of its main characteristics:
Low-calorie and protein content: The needlefish has a rather low-calorie content (about 108 kcal per 100g) and a high content of high-quality proteins (about 19.5 g per 100g), making it an excellent choice for a balanced and low-calorie diet.
Omega-3 fatty acids: Like most blue fish, needlefish is an excellent source of polyunsaturated fatty acids, particularly Omega-3s. These “good” fats are known for their beneficial effects on cardiovascular health, helping to reduce “bad” (LDL) cholesterol and triglycerides, and to prevent atherosclerosis and hypertension. They also have anti-inflammatory and antioxidant properties.
Essential Vitamins: Needlefish is rich in vitamins, including:
Vitamin D: fundamental for bone health as it promotes the absorption of calcium and phosphorus.
B vitamins: particularly B12, essential for the proper functioning of the nervous system, and others like niacin (B3) and pantothenic acid (B5), important for energy metabolism.
Vitamin A and E: with antioxidant power, they contribute to skin and vision health.
Precious Minerals: This fish provides a good amount of vital minerals for the body, including:
Potassium: useful for controlling blood pressure and heart function.
Phosphorus and calcium: indispensable for bone and tooth health.
Selenium: a powerful antioxidant that protects cells from free radical damage.
FAQ (Frequently Asked Questions)
Needlefish in Tomato Sauce
Can I cook other fish with this recipe?
Yes, this recipe is suitable for all types of fish.
