Sardine Pastas!

21 Jun

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 Brother/Sister Pasta with Sardines

I’m new to the whole “fish in tins” thing. Fresh fish is great, but I am picky about where it comes from, etc., etc., so I don’t buy it often. And even though I love my vegetarian-friendly chia seeds and ground flaxseeds, I always feel like I should be eating more fish.

(Re: the recent news about the updated recommendations for pregnant women and children to eat more fish…not that I am pregnant, or a child, but nonetheless, a little fish in the diet is good for the brain, the heart, the body)

I took a big step (for me) last year and started to eat canned tuna fish. Not bad. Not great. But I do it for my health, right? It’s good to change up the diet, add some variety to the mix. And you can keep it in the pantry to have on-hand.

This year, I am taking the “fish in tins” challenge. Bring it on sardines and anchovies. These smaller fish are supposed to be more sustainable, plus, anchovies can add a nice salty flavor to dishes and sauces, and sardines are a hot “super food” bursting with healthy omega-3 fat. A few months ago, I tried sardines from the tin for my first time. Last month, I bought anchovy paste and made my own version of fish sauce to go into a curry. I was definitely scared, but I persisted and came out strong in the end.

I can now say that I enjoy a nice pasta with sardines sprinkled throughout. I buy the boneless skinless sardines packed in olive oil. (I know, I’m not a true sardine fan until I can enjoy them skin, bones, and all, but this is a process…I’ll get there soon).

This was my first run at sardine pasta, adapted from Ellie Krieger’s Weeknight Wonders cookbook:

Processed with VSCOcam with f2 preset Pasta with Sardines Broccoli Rabe

Whole wheat fusilli pasta with broccoli rabe, pine nuts, golden raisins, and sardines. I added Parmesan on top. And it was SO good!

The sardines got added at the last minute before serving. The worst part about fish is the fishy smell, so I was pleased that the sardines had a very mild fishy smell only if they got too hot, but a smell so delicate that I was not offended.

I recently made a version of Ellie’s Pasta with Sardines with my brother. The pasta was a combination of Ellie’s recipe and my Throw Together Late Spring/Early Summer Pasta.

Instead of broccoli rabe, my brother and I used asparagus ribbons, fresh spring garlic, swiss chard, and cremini mushroom slices. We used toasted pine nuts, but no raisins this time.

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Brother/Sister Pasta with Sardines

Once you have the basic method down, you can always substitute your favorite vegetables and nuts/seeds. You can omit the raisins or keep them. Parmesan is optional, but I love the salty tufts on top of my pasta.

Don’t forget to always save your pasta water!

Pasta with Sardines and Vegetables

Adapted from Ellie Krieger

Makes about 4 servings

3 small tablespoons pine nuts (or whatever nut you like)

1 small bunch (3/4 lb. or so) of broccoli rabe (or a combination of whatever seasonal vegetables you have)

4 cloves garlic (in the spring, look for fresh garlic!)

1 can olive-oil packed sardines (Ellie uses 2, I just used 1…up to you; I like the boneless/skinless kind)

12 ounces whole-wheat or regular fusilli or spaghetti

3 tablespoons olive oil

1/4 cup raisins (optional)

salt and pepper and red pepper flakes, to taste

grated Parmesan, for serving

Bring a large pot of water to a boil. While the water is heating, toast the pine nuts in dry skillet over medium-high heat until fragrant, about 4 minutes. Transfer to a plate to cool.

Trim the tough ends from the broccoli rabe, then chop the rest, including the leaves, into 1/2-inch pieces (or, prepare/chop your other vegetables how you like). Roughly chop the garlic and drain the sardines.

Cook the pasta for 1 minute less than it says on the package directions; drain, reserving 1 cup of the cooking water *If using asparagus or zucchini ribbons, drop them into the pasta water 1-2 minutes before you drain the pasta. While the pasta is cooking, heat the oil in a large skillet (you can use the same one you toasted the pine nuts in) over medium-high heat. Add the broccoli rabe, raise the heat to high, and cook, stirring, until it is crisp-tender, 2 to 3 minutes. Add the garlic and cook for 1 minute more.

Add the drained pasta to the vegetable skillet. Add the sardines, the raisins, the pasta cooking water, toasted pine nuts, and the salt/pepper/red pepper flakes. Turn the heat to medium-high and toss to warm through, 1 to 2 minutes. The sardines will break up as you toss. Serve each bowl with a little grated Parmesan on top.

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Pasta with Sardines Broccoli Rabe 

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3 Responses to “Sardine Pastas!”

  1. Bunny Eats Design July 3, 2014 at 3:09 am #

    I’ve never really been a fan of canned tuna, but it’s everywhere so I eat it if it’s around but would never buy it. I love sardines and anchovies though. I remember the first time I tried sardines because I was in my 20’s. I was telling my Dad how I’d never had them so next thing you know, he’s out the door and comes back with a tin of sardines and a fresh loaf of bread. I ate the whole tin and the whole loaf of bread in one sitting.

    • figsinmybelly July 3, 2014 at 3:22 am #

      What a great story! I hope I’ll get there (enjoying sardines right out of the tin) someday soon!

Trackbacks/Pingbacks

  1. Mustard Roasted Salmon with Asparagus and Fingerlings | Figsinmybelly - June 29, 2014

    […] per my last post, I am trying to incorporate more fish into my diet. Salmon is in season in the summertime, and the […]

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