Penne with Fried Sardines Capers and Parsley
Elevate your pasta night with this vibrant and flavor-packed Penne with Fried Sardines, Capers, and Parsley. This recipe combines golden, crispy fried sardines with briny capers, fresh parsley, and a bright squeeze of lemon juice, all tossed with perfectly al dente penne pasta. A delicate balance of textures and bold Mediterranean flavors is brought to life with hints of garlic, a touch of heat from optional red chili flakes, and the creamy optional addition of Parmesan cheese. Ready in just 35 minutes, this easy-to-make dish is ideal for weeknight dinners yet elegant enough to impress guests. Serve alongside a crisp salad or garlic bread for a complete meal that’s both comforting and refreshingly zesty.
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Recipe Information
Ingredients
- 400 grams penne pasta
- 300 grams fresh sardines, cleaned and butterflied
- 50 grams all-purpose flour
- 60 milliliters extra virgin olive oil
- 3 cloves garlic cloves, finely chopped
- 2 tablespoons capers, rinsed and drained
- 30 grams fresh parsley, finely chopped
- 1 whole lemon, juiced
- 1 teaspoon red chili flakes (optional)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 30 grams grated Parmesan cheese (optional, for serving)
Instructions
Bring a large pot of salted water to a boil. Cook the penne pasta according to the package instructions until al dente. Reserve 1 cup of pasta water, drain the pasta, and set aside.
Place the all-purpose flour on a plate and season with a pinch of salt and pepper. Dredge each sardine in the flour, shaking off excess.
In a large skillet, heat half of the olive oil (30 milliliters) over medium-high heat. Fry the sardines in batches for 2-3 minutes per side until golden and crispy. Transfer to a plate lined with paper towels to drain excess oil.
Wipe out the skillet with a paper towel if necessary and add the remaining olive oil. Reduce heat to medium and sauté the garlic until fragrant, about 1-2 minutes.
Add the capers and red chili flakes (if using) to the skillet, stirring for another minute.
Return the cooked pasta to the skillet and toss to combine. Add the reserved pasta water a little at a time, stirring to create a light sauce.
Add the fried sardines to the skillet and gently toss to combine, being careful not to break the fish.
Stir in the fresh parsley and lemon juice, mixing well. Taste and adjust seasoning with salt and black pepper as needed.
Serve immediately with grated Parmesan cheese on top, if desired.
Nutrition Facts
Calories |
532 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.5 g | 34% | |
| Saturated Fat | 5.7 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 114 mg | 38% | |
| Sodium | 759 mg | 33% | |
| Total Carbohydrate | 43.8 g | 16% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 1.2 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 3.7 mcg | 18% | |
| Calcium | 403 mg | 31% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 468 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
