Oily fish spaghetti bowl 

Oily fish spaghetti bowl
1030 kcal


Preparation:30 min
Ready in:30 min
1 serving contains (Percentage of daily recommendation)
Calories1030 kcal(52%)
Protein55 g(110%)
Fat49 g(61%)
Carbohydrates95 g(37%)
Added Sugar0 g(0%)
Roughage7 g(23%)

Recipe Development: EAT SMARTER


For servings

4 cupsfresh, cleaned and boned Sardine
2Fennel bulb (with leaves)
¼ cupsraisin
2 tablespoonschopped Dill
6Anchovy fillet (in oil)
2 clovesgarlic
1 teaspoonfennel seeds
½ teaspoonsgrated lemon zest
6 tablespoonsolive oil
freshly ground peppers
1small onions
⅓ cupspine nut
1 pinchsaffron threads
14 ouncesSpaghetti


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.


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