Pasta with sardines and wild fennel is a very beloved first course for us Sicilians.
The version I propose includes the addition of tomato puree, or tomato pulp, which gives it a brighter color and softens the dish.
The star fish of this recipe, very popular in Catania, is sardines. They belong to the family of blue fish, which are certainly the preferred type of fish since they contain omega-3 and therefore have strong anti-inflammatory properties.
The wild fennel, which perfumes this tasty preparation, can be either fresh or frozen.
I myself draw from my freezer reserves, which I prepare during the period when wild fennel is in full production and thus more tender and fragrant.
What makes the dish truly delightful is the seasoned breadcrumbs, made crunchy by toasting in a pan, and is sprinkled over the finished dish.
Indeed, I recommend to those who want to try preparing this pasta not to neglect serving it with this tasty topping, which in my area is called: “muddica atturrata”.
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- Difficulty: Easy
- Cost: Very cheap
- Preparation time: 40 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
- Energy 981.03 (Kcal)
- Carbohydrates 86.12 (g) of which sugars 7.79 (g)
- Proteins 69.03 (g)
- Fat 43.35 (g) of which saturated 8.30 (g)of which unsaturated 10.08 (g)
- Fibers 5.36 (g)
- Sodium 1,049.67 (mg)
Indicative values for a portion of 12 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
- 1/3 cup breadcrumbs
- 1 clove garlic
- 3 sprigs parsley
- 2.5 tbsps Pecorino cheese (grated)
- 5.5 oz fusilli (or penne, or bucatini)
- 1.1 lbs sardines (yet to be cleaned)
- 7 oz tomato puree
- 2.8 oz wild fennel
- 1.8 oz green onion
- chili pepper (a piece)
- 5 tbsps extra virgin olive oil
- to taste salt
Tools
- 1 Knife for vegetables
- 1 Cutting board
- 1 Bowl large
- 1 Saucepan thick bottom, 10 inches diam.
- 1 Wooden spoon
- 1 Frying pan non-stick
Steps
To prepare the pasta with sardines and wild fennel, begin by cleaning the sardines, removing the head, innards, spine, and tail.
If using fresh fennel, click here to learn the procedure needed to clean and prepare it for use.
In this case, follow all the indicated steps, using the portion of fennel needed for the recipe and potentially freezing the excess.
On a cutting board with a vegetable knife, chop the fresh onion and then slightly brown it in a saucepan with about 5 tablespoons of extra virgin olive oil.
Add the well-cleaned and drained sardines and gently stir with a wooden spoon.
Let it flavor for a few minutes, then add the tomato puree, chopped fennel, salt, and a suitable amount of chili pepper to give the dish a spicy note.
Add a glass of water and let it cook, stirring gently with a wooden spoon for about 20 minutes or a little longer, until the sauce acquires a nice cooked flavor.
Check often that it does not dry out too much, adding a little water if necessary.
In a non-stick skillet, combine the breadcrumbs, grated Pecorino (or Parmesan), finely chopped parsley and garlic, a pinch of fine salt, and ground black pepper.
Place over high heat and continuously stir, or shake the pan, until the breadcrumbs turn a nice golden color.
Follow the toasting process closely, or it will burn.
When ready, set aside the toasted breadcrumbs.
In the meantime, cook the fusilli or other pasta (such as penne, bucatini, etc.) in salted water (or, if preferred, in the water where the fennel was blanched) and when it is al dente, drain it and pour it into the sardine sauce, stirring over heat.
Anyone who wishes can also add some grated Pecorino or Parmesan and a drizzle of olive oil at this stage.
The pasta with sardines and wild fennel is ready.
Serve the dish immediately, sprinkling the pasta with “muddica atturrata”.
Storage
The sauce for pasta with sardines and fennel can be stored in the fridge for 1 day, well closed in an airtight container, although it is best consumed freshly prepared.
I do not recommend freezing, especially if frozen fennel was used.
I do not recommend freezing, especially if frozen fennel was used.
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To view the recommended products click here.
To view the recommended products click here.
