Pasta con le Sarde

Ingredients

• 0.25 cup Extra Virgin Olive Oil (good quality, for sautéing vegetables)
• 1 pound Buccatini Pasta (or spaghetti, dried)
• 0.5 bulb Fennel Bulb (thinly sliced, fronds saved for garnish)
• 0.5 medium Yellow Onion (diced fine)
• 0.25 teaspoon Red Pepper Flakes (a dash, adjust to heat preference)
• to taste Black Pepper (freshly cracked)
• to taste Salt (sea salt preferred)
• 2 cloves Garlic (minced)
• 3 Anchovy Fillets (optional, adds umami)
• 1 can Canned Sardines in Olive Oil (skinless, boneless, about 3.75 oz)
• 2 tablespoons Pine Nuts (lightly toasted with oil)
• 2 tablespoons Golden Currants (adds sweet contrast)
• 1 cup Fresh Parsley (chopped, plus extra for garnish)
• 0.25 cup Dry White Wine (such as Pinot Grigio or Sauvignon Blanc)
• 0.5 cup Plain Breadcrumbs (toasted, seasoned with pepper and salt)
• 2 tablespoons Extra Virgin Olive Oil (for breadcrumbs) (for toasting breadcrumbs)

Instructions

1. Prepare Ingredients

   Slice the fennel thinly, dice the onion, mince the garlic, chop the parsley, and set aside the fennel fronds for garnish.

   Time: PT5M

2. Toast Breadcrumbs

   Heat 2 tbsp olive oil in a small pan over medium heat. Add the plain breadcrumbs, season with a pinch of salt and cracked pepper, and stir until golden and crisp, about 3‑4 minutes. Transfer to a bowl and set aside.

   Time: PT5M

   Temperature: medium heat

3. Cook Pasta

   Bring a large pot of salted water to a boil. Add the buccatini and cook al dente according to package directions (usually 10‑12 minutes). Reserve 1/2 cup of pasta cooking water, then drain the pasta.

   Time: PT12M

   Temperature: boiling

4. Sauté Fennel and Onion

   In a medium sauté pan, heat 1/4 cup extra virgin olive oil over medium heat. Add the sliced fennel and diced onion, sprinkle with red pepper flakes, salt, and cracked black pepper. Cook, stirring occasionally, until softened and lightly caramelized, about 6 minutes.

   Time: PT6M

   Temperature: medium heat

5. Add Garlic and Anchovies

   Add the minced garlic and anchovy fillets to the pan. Stir for 1 minute until the garlic is fragrant and the anchovies melt into the oil.

   Time: PT1M

   Temperature: medium heat

6. Deglaze with Wine

   Pour in 1/4 cup dry white wine, scraping any browned bits from the pan. Let the wine reduce by half, about 2 minutes.

   Time: PT2M

   Temperature: medium heat

7. Add Sardines, Pine Nuts, and Currants

   Gently stir in the whole canned sardines (including their oil), 2 tbsp toasted pine nuts, and 2 tbsp golden currants. Cook for another 4‑5 minutes, allowing the flavors to meld and the sardines to break apart slightly.

   Time: PT5M

   Temperature: medium heat

8. Combine Pasta and Sauce

   Add the drained pasta to the pan. Toss to coat, adding reserved pasta water a tablespoon at a time until the sauce clings to the noodles. Stir in half of the chopped parsley.

   Time: PT3M

   Temperature: medium heat

9. Plate and Garnish

   Divide the pasta among plates. Sprinkle the toasted breadcrumbs, remaining parsley, and reserved fennel fronds over the top. Finish with a light drizzle of extra virgin olive oil.

   Time: PT2M

Nutrition Facts

Calories

550

Protein

20g

Carbohydrates

70g

Fat

20g

Fiber

4g