RECIPE: Pasta with Sardines


• 1 Tbsp + 1tsp extra virgin olive oil
•1 large yellow onion, diced
• 1 large (or 2 medium) fennel bulbs, sliced julienned into matchsticks (greens reserved)
• 2 cans (14.9oz) low sodium stewed tomatoes
• 1/2 tsp dried oregano
• 1 tsp dried basil
• 3 4oz cans sardines in spring water, drained and coarsely chopped
• 1/4 C dried currants or golden raisins
• 1/4 C pine nuts
• 3-4 fresh basil leaves, chiffondale
• Fennel fronds
• Salt and pepper, to taste
• 1 lb whole wheat bucatini
• 1/2 C whole wheat breadcrumbs

Pasta sauce: in a large Dutch oven or saucepan, heat olive oil over medium-high heat. Add diced onion with a pinch of salt and cook until translucent, 3-5 minutes. Next, add fennel, and cook vegetables until soft.

Add canned tomato sauce, stewed tomatoes and dried herbs. Bring sauce to boil, then reduce to simmer, lowering heat to medium/low-medium. Add in the sardines, currants and pine nuts and continue to simmer for about an hour. Finish the sauce by adding fresh basil, fennel fronds, and salt and pepper to taste. Optional: add 1 cup reserved pasta water if you desire a thinner pasta sauce.

Pasta: bring 4 quarts of salted water to a boil. Add bucatini and cook 6-10 minutes, until al denta. Drain water, reserving a cup of pasta water to add to pasta sauce if desired. Return cooked, drained pasta back to pot, adding a ladle of pasta sauce to prevent the pasta from sticking together.

Breadcrumbs: in a small skillet, heat 1 tsp olive oil over medium heat. Add breadcrumbs and toss together until bread crumbs are toasted.

To serve: Plate a half cup of cooked pasta in a bowl. Top with a half cup of pasta sauce and 1 Tbsp tasted bread crumbs. (Note: toasted breadcrumbs as used as garnish as Italian fish sauces are not served with cheese.)

Yields 8 servings

Per serving: 278 calories, 10g fat, 1.3 saturated fat, 805mg sodium, 37g carbs, 8g fiber, 18g protein. 

Check out more healthy recipes here.

PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.

Originally from PRO Pulse November-December 2015

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