Recipes · Italian · Pasta
Pasta con le Sarde
One serving has 1,010 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (689%), selenium (217%), manganese (143%), vitamin K (129%), thiamin (113%) and niacin (112%). Ready in 50 minutes.
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- Preparation: 25 min
- Cooking: 25 min
- Makes: 1 serving (493 g)
- Difficulty: Hard
- Diets: Pescatarian, Dairy-free, High protein
- Contains: fish, gluten, sulphite
Ingredients
- 100 g Pasta, dry
- 120 g Herring, raw
- 150 g Fennel bulb, raw
- 50 g Onions, raw
- 12 g Pine nuts
- 15 g Raisins, golden
- 0.1 g Saffron
- 15 g Breadcrumbs, dry
- 10 g Anchovies, canned in oil
- 20 g Olive oil
- 1 g Salt
Method
- Trim the fennel bulb, keeping the fronds, and cook the bulb whole in boiling water for 10 minutes; lift out and chop finely, saving the water to cook the pasta in later.
- Fillet the sardines (fresh herring stands in here), rinse, and pat dry.
- Warm the olive oil in a pan, soften the onion for 5 minutes, then add the anchovies and mash them in until they dissolve into the oil.
- Add the chopped fennel, pine nuts, raisins and a pinch of saffron soaked in a spoon of warm water; simmer 5 minutes, then lay the sardine fillets on top, cover and cook gently for 6-8 minutes until the fish is opaque and cooked through.
- Toast the breadcrumbs in a dry pan until golden, about 3 minutes.
- Cook the pasta in the reserved fennel water until al dente, then fold it gently through the sardine sauce, taking care to keep the fillets fairly whole.
- Serve scattered with the toasted breadcrumbs in place of cheese, which is traditionally never used with this dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,010 kcal | 48% |
| Carbohydrates | 115 g | |
| Water | 285 mL | |
| Fiber | 10.3 g | 35% |
| Protein | 44 g | 92% |
| Tryptophan | 0.5 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.3 g | |
| Lysine | 2.7 g | |
| Methionine | 0.94 g | |
| Cystine | 0.6 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.2 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 42.7 g | |
| Monounsaturated | 22.1 g | |
| Polyunsaturated | 10.2 g | |
| Docosahexaenoic Acid (DHA) | 1.2 g | |
| Eicosapentaenoic Acid (EPA) | 0.93 g | |
| Omega-6 | 7.2 g | |
| Saturated | 6.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 80.5 mg | |
| Calcium | 237 mg | 24% |
| Copper | 0.78 mg | 87% |
| Iron | 7.9 mg | 44% |
| Magnesium | 171 mg | 55% |
| Manganese | 2.6 mg | 143% |
| Phosphorus | 696 mg | 99% |
| Potassium | 1,579 mg | 34% |
| Selenium | 119 µg | 217% |
| Sodium | 1,063 mg | |
| Zinc | 4.3 mg | 54% |
| Thiamin (vitamin B1) | 1.2 mg | 113% |
| Riboflavin (vitamin B2) | 0.89 mg | 81% |
| Niacin (vitamin B3) | 15.7 mg | 112% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 321 µg | 80% |
| Cobalamin (vitamin B12) | 16.5 µg | 689% |
| Choline | 135 mg | 32% |
| Vitamin A | 107 µg | 15% |
| Vitamin C | 23.2 mg | 31% |
| Vitamin D (D2 + D3) | 207 IU | 35% |
| Vitamin E | 6.6 mg | 44% |
| Vitamin K | 116 µg | 129% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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