Pasta with Sardines, Broccoli, Fennel & Pine Nuts

For those looking to introduce or increase the intake of fish in their family’s diets this is a must try recipe for you.  Loaded with fantastic flavours and easy to make it’s definitely worth giving it a try and we are sure your family will love it.

Serves 4-6

Takes 25 minutes

2 tbsp extra virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1 tsp chilli flakes
Salt and pepper, to taste
500g spaghetti or linguine
1 tsp lemon zest
2 tbsp capers, drained
2 x 100g tins sardines in olive oil, drained
1 fennel bulb, thinly sliced
500g broccoli florets
50g pine nuts
Handful chopped parsley

  1. Bring a large pot of water to a boil and salt it. Put half the oil (2 tablespoons) in a medium skillet over medium heat. When it’s hot, add the oil, onion and garlic to the pan, sprinkle with chilli flakes, salt and pepper, and cook, stirring occasionally, for 2 minutes. Add the fennel and cook for a further 3 minutes until everything is soft.
  2. Meanwhile, add the pasta to the boiling water and cook until just tender (7-8 minutes), adding the broccoli in after 2-3 minutes for the last 5 minutes of cooking; drain, reserving some of the cooking liquid. Turn the heat under the onions and fennel to medium-high and add the lemon zest, capers and sardines; cook, stirring occasionally, until just heated through, about 2 minutes.
  3. Add the pasta and broccoli to the sardine mixture and toss well to combine. Add the pine nuts, parsley, and some reserved water, if necessary, to moisten. Taste and adjust seasoning, garnishing with more parsley.



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