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Oily Fish Spaghetti Bowl

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Oily Fish Spaghetti Bowl
1030
calories
Calories
0
Print
moderate
Difficulty
30 min.
Preparation
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie1,030 kcal(49 %)
Protein55.46 g(57 %)
Fat48.67 g(42 %)
Carbohydrates95.45 g(64 %)
Sugar added0 g(0 %)
Roughage6.63 g(22 %)
Vitamin A180.34 mg(22,543 %)
Vitamin D7.15 μg(36 %)
Vitamin E3.79 mg(32 %)
Vitamin B₁0.71 mg(71 %)
Vitamin B₂0.73 mg(66 %)
Niacin26.09 mg(217 %)
Vitamin B₆0.63 mg(53 %)
Folate168.34 μg(56 %)
Pantothenic acid2.05 mg(34 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂13.39 μg(446 %)
Vitamin C18.09 mg(19 %)
Potassium1,584.36 mg(40 %)
Calcium690.37 mg(69 %)
Magnesium182.33 mg(61 %)
Iron10.16 mg(68 %)
Iodine0.75 μg(0 %)
Zinc4.66 mg(67 %)
Saturated fatty acids7.21 g
Cholesterol217.96 mg
Recipe author: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
4 cups
fresh, cleaned and boned Sardine
2
Fennel bulb (with leaves)
¼ cup
2 tablespoons
chopped Dill
6
2 cloves
1 teaspoon
½ teaspoon
grated lemon zest
6 tablespoons
freshly ground peppers
1
small onion
0.333 cup
1 pinch
14 ounces
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Preparation

Preparation steps

Step 1/6
Wash the sardines and divide into two fillets. Trim and wash the fennel and cut into eighths lengthwise. Then slice very thinly, lengthwise, using a mandolin if available. Reserve the fennel leaves.
Step 2/6
Blanch the fennel in boiling, salted water for 1 minute, refresh in cold water and drain, retaining the cooking water. Take 250 ml of the cooking water and soak the raisins in it.
Step 3/6
Finely chop the fennel leaves. Mash the anchovy fillets, peel and press the garlic. Finely crush the fennel seeds in a mortar. Mix the anchovies, garlic, fennel leaves and dill with the lemon rind and 3 tbsp olive oil. Season with salt and pepper.
Step 4/6
Peel the onion and chop very finely. Boil a large pan of water for the pasta, add plenty of salt and cook the pasta until al dente.
Step 5/6
At the same time heat the remaining oil in a frying pan and sweat the onion until translucent. Add the sardines and sauté over a medium heat. Add the fennel, the raisins with the soaking liquid, anchovy paste and pine nuts.
Step 6/6
Dissolve the saffron in a little water and mix in. Season with salt and pepper and cook gently for 4-5 minutes. Drain the pasta, mix with the sauce and serve immediately.

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