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Oily Fish Spaghetti Bowl

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Oily Fish Spaghetti Bowl
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
1030
calories
Calories
0
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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 steps

1.
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.
2.
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.
3.
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.
4.
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.
5.
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.
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.

Health information

Exact nutritional values of this recipe  
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(45 %)
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(58 %)
Saturated fatty acids7.21 g
Cholesterol217.96 mg
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