SARDINES FRESH RECIPES

SARDINE RECIPES - BBC GOOD FOOD

Sardine recipes - BBC Good Food image

Discover the best sardine recipes from BBC Good Food. We've got recipes for all seasons, making the most of thrifty canned sardines and fresh fish alike.

Provided by Good Food team

Number Of Ingredients 1

Ingredients

LONGEVITY PASTA WITH BREADCRUMBS, CAPERS, SARDINE…

Longevity Pasta with Breadcrumbs, Capers, Sardine… image

Renowned Dr. Will Li combines anti-aging ingredients, including sardines, capers, parsley and lemon, into a healthy + flavor-packed pasta.

Provided by Dr. Will Li

Number Of Ingredients 19

Ingredients

Four 1-inch-thick slices Italian bread
1 tin boneless
skinless sardine filets packed in olive oil
2 cloves garlic
finely chopped
3 tablespoons EVOO
1 medium sweet onion
coarsely chopped
3 tablespoons salt-packed capers
rinsed
¼ cup chopped fresh Italian parsley
1 teaspoon lemon zest (Dr. Li recommends organic since we're using the skin)
¼ teaspoon crushed red pepper flakes
½ lemon
for juice
6 ounces whole wheat spaghetti
Salt and freshly cracked black pepper
2 lemon wedges
2 sprigs fresh Italian parsley

Steps:

Bring a large pot of water to a boil
Meanwhile, place the bread in a food processor (or blender) and pulse until uniform coarse breadcrumbs result, about 1 minute
Set aside
Pour the olive oil from the tin of sardines into a large pan and heat over medium heat
Add the garlic and sauté for 1 minute
Add the breadcrumbs and stir continuously until golden brown and crunchy, about 4 minutes
Remove from the heat to prevent burning, transfer the toasted breadcrumbs to a plate and set aside
Clean the pan
Heat the EVOO in the same pan over medium-high heat, add the onions and sauté until just caramelized, about 5 minutes
Add the sardines, breaking them into pieces with a fork, and mix evenly with the onions
Stir in the capers, parsley, lemon zest and red pepper flakes
Squeeze in the juice from the lemon
Mix the sauce gently and turn off the heat
Cook the spaghetti in the boiling water until just al dente, about 7 minutes
Drain and reserve ½ cup of the pasta water
Add the spaghetti to the sauce, season to taste with salt and pepper and mix until evenly combined
Turn the heat to medium, add the pasta water and cook, stirring, until the liquid is absorbed, about 1 minute
Sprinkle the pasta with the toasted breadcrumbs, reserving some for serving, then mix again
Serve immediately, topping each portion with another pinch of breadcrumbs
Garnish with a lemon wedge and sprig of parsley

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