This week I’m sharing a recipe that I first tried back in the year 2000, on a trip to Sicily. I remember it clearly because I was pregnant with my son, Sam and feeling miserable with back pains that were made worse by the uncomfortable bed in our rented villa.
Sicily is stunning btw, and finding this regional speciality definitely perked me up. It’s so good that it’s been on my list to make an AIP version for ages.
If you’re a fan of sardines, you’re in for a treat. If you’re on the fence or don’t like them, be sure to give this a try – you may just be converted.
Sardines are highly nutrient dense. For example they’re a rich source of Omega-3 fatty acids so help decrease inflammation. They’re high in calcium, (especially if you eat the bones), vitamin B12, vitamin D and selenium.
Because sardines are small, they don’t accumulate heavy metals and pollutants in the way that larger, predatory fish do. And hurrah, they’re an economical protein.
Do give the recipe a try and let me know what you think. Did I manage to convert you?
Don’t forget to tag me on Instagram @healing_family_eats so I can see, and share your creations.
Pasta Con Le Sarde
Prep time: 15 minutes
Cook time: 15 minutes
Serves 4
Print the recipe here!
4 tbsp extra virgin olive oil
2 shallots, finely chopped or 1 small onion
1 medium fennel, thinly sliced
2-3 large cloves garlic, minced
2 tbsp white wine vinegar
1/2 cup chicken broth
5 anchovies, chopped
2 cans sardines
1/4 cup raisins
Sea salt to taste
1/2 cup plantain chips (omit for GAPS, SCD)
2 large zucchini – spiralized, or AIP Jovial spaghetti
Heat the olive oil in a large sauté pan, add the shallots and fennel and cook for around 8 minutes on a gentle heat until softened. Add the garlic and cook a further minute. Add the vinegar and cook a few minutes until it has evaporated.
Pour in the broth and anchovies, and bring up to a simmer. Add the sardines and raisins, and warm through.
If using AIP spaghetti, cook as per the manufacturer’s instructions and drain.
Blitz the plantain chips in a blender until they resemble coarse crumbs.
Now put the zucchini noodles (or AIP pasta) into a serving bowl, add the sardines and toss well. Top with the plantain crumbs. Garnish with the reserved fennel fronds and serve immediately.
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