Pasta con le Sarde

Very Healthy
Health score
81%
Pasta con le Sarde
45 min.
4
797kcal

Suggestions

Ingredients

  • cup bread crumbs fresh
  •  fennel bulb diced
  • 0.3 cup parsley fresh chopped
  • cloves garlic minced
  • 0.5 teaspoon fresh-ground pepper black
  • 0.5 cup olive oil 
  • 0.5 cup parmesan grated
  • 0.8 teaspoon salt 
  • 8.8 ounces sardines boneless skinless drained canned
  • pound pasta like spaghetti 
  • cup tomatoes in purée thick canned crushed

Equipment

  • frying pan
  • pot

Directions

  1. In a large frying pan, heat 1/4 cup of the oil over moderate heat.
  2. Add the bread crumbs and cook, stirring, until golden, about 5 minutes.
  3. Remove the crumbs from the pan and toss with the Parmesan. Wipe out the pan.
  4. In the same pan, heat the remaining 1/4 cup oil over moderately high heat.
  5. Add the fennel and cook, stirring occasionally, until golden, 5 to 10 minutes.
  6. Add the garlic and cook, stirring, 1 minute longer. Stir in the tomatoes and bring to a simmer. Reduce the heat and simmer until thick, about 10 minutes.
  7. Add the sardines, parsley, salt, and pepper. Break up the sardines with a fork.
  8. Remove from the heat.
  9. In a large pot of boiling, salted water, cook the spaghetti until just done, about 12 minutes.
  10. Drain. Toss the spaghetti with the sauce and half of the bread crumbs. Top with the remaining crumbs.
  11. Variation: If you're fortunate enough to find fresh sardines, substitute one pound of them, filleted, for the canned sardines.
  12. Add them to the pan along with the garlic and saut for two to three minutes before adding the tomatoes.
  13. Wine Recommendation: Mastroberardino is the acknowledged master winemaker of southern Italy. His Lacrimarosa, a uniquely earthy, tart, and delicately flavored ros, seems to have been made with a dish such as this in mind.

Nutrition Facts

Calories797kcal
Protein20.29%
Fat21.81%
Carbs57.9%

Properties

Glycemic Index
61.5
Glycemic Load
36.84
Inflammation Score
-8
Nutrition Score
40.129999865656%

Flavonoids

Eriodictyol
0.63mg
Apigenin
8.1mg
Luteolin
0.07mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.2mg

Nutrients percent of daily need

Calories:797.03kcal
39.85%
Fat:19.18g
29.51%
Saturated Fat:4.47g
27.95%
Carbohydrates:114.58g
38.19%
Net Carbohydrates:106.53g
38.74%
Sugar:9.83g
10.92%
Cholesterol:96.56mg
32.19%
Sodium:1144.15mg
49.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.16g
80.32%
Selenium:115.18µg
164.54%
Vitamin K:108.88µg
103.69%
Vitamin B12:5.79µg
96.48%
Manganese:1.67mg
83.45%
Phosphorus:705.26mg
70.53%
Calcium:519.39mg
51.94%
Vitamin B3:8.19mg
40.95%
Iron:6.25mg
34.7%
Copper:0.68mg
34.17%
Fiber:8.06g
32.23%
Vitamin B1:0.48mg
31.89%
Magnesium:126.51mg
31.63%
Potassium:1019.22mg
29.12%
Vitamin B2:0.42mg
24.51%
Vitamin B6:0.47mg
23.41%
Zinc:3.51mg
23.37%
Vitamin C:18.51mg
22.44%
Vitamin E:3.35mg
22.3%
Folate:85.87µg
21.47%
Vitamin D:3.04µg
20.26%
Vitamin B5:1.43mg
14.33%
Vitamin A:690.6IU
13.81%
Source:My Recipes