High-Protein Pasta Con Le Sarde (With Sardines) Recipe
Protein is an important macronutrient for people of all ages, but sometimes getting enough protein on a daily basis can be a challenge. Recipe developer Julie Kinnaird takes the classic Sicilian dish, pasta con le sarde (with sardines), and gives it a protein-focused update.
- ¼ cup golden raisins
- 1 teaspoon saffron threads, crushed
- 2 tablespoons olive oil
- 1 small shallot, thinly sliced
- ½ cup thinly sliced fennel bulb
- ½ cup thinly sliced yellow bell pepper
- 1 tablespoon + 1 teaspoon kosher salt, divided
- 2 tinned anchovy filets
- ¼ cup pitted Castelvetrano olives, cut into quarters
- 2 tablespoons capers in brine, drained
- ⅓ cup dry white wine
- 1 (4-ounce) tin smoked sardines in olive oil
- 1 (8-ounce) package chickpea string pasta (spaghetti, linguini, or bucatini)
- ¼ cup + 2 tablespoons slivered blanched almonds, divided
- 3 tablespoons chopped fresh Italian parsley leaves, divided
- 1 tablespoon Calabrian chili oil
- Place the raisins and saffron in a small heatproof bowl with enough hot water to fully cover the raisins (about ⅓ cup). Let steep while preparing the remaining ingredients.
- Heat the olive oil in a large skillet.
- Add the shallot, fennel, bell pepper, and 1 teaspoon kosher salt.
- Reduce the heat to low, cover, and cook for 5 minutes.
- While the vegetables are cooking, mash the anchovy filets with a fork until broken up into a paste.
- Uncover the pan, increase the heat to medium-high, and add the olives and capers.
- Add the wine to the pan, scraping up any browned bits. Continue to cook until the liquid is reduced by half.
- Stir in the raisins and saffron with the soaking liquid, the anchovy paste, and sardines with their oil into the vegetables, breaking up the fish into chunks.
- Bring the sauce back to a simmer, then cover and keep warm.
- Bring a large pot of water to a boil with the remaining tablespoon of kosher salt.
- Add the pasta and cook according to package directions until al dente.
- Drain and rinse the pasta.
- Add the pasta to the pan and toss in ¼ cup almonds, 2 tablespoons parsley, and the chili oil until everything is mixed.
- Serve the pasta in warmed bowls garnished with the remaining almonds and parsley and optional squeeze of lemon.
If you haven't cooked with chickpea pasta before, note that timing is crucial for achieving the best texture. Cook the pasta just until it is al dente, and a bit on the firm side. Immediately drain and rinse the pasta with cold water to stop the cooking. The pasta will cook a bit more once it is returned to the pan to heat through with the sauce.
Gather the high-protein pasta con le sarde ingredients
One of the unique flavors in this recipe is saffron. This spice adds a rich golden color to the dish and a warm, earthy flavor. You will steep the saffron threads in hot water with golden raisins. The raisins add a contrasting sweetness to the dish. Shallot, fennel bulb, and yellow bell pepper add aromatics and are cooked in a bit of olive oil to release their flavors.
Two different fish protein components are used in this recipe. First, you will mash a couple of olive oil-packed anchovies into a paste and add this along with a can of lightly smoked sardines in oil to the vegetables. The other important protein addition is the chickpea pasta. This type of gluten and grain-free noodle is packed with protein and has a nice bite to it. Choose a string variety such as spaghetti, linguini, or bucatini. Green pitted Castelvetrano olives and capers packed in brine add a bit of tang while white wine adds some acidity to the sauce. The pasta is finished with slivered blanched almonds, chopped Italian parsley, and a drizzle of Calabrian chili oil. Have a lemon on hand to slice up into wedges for serving.
