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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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)
Directions
Step 1
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.
Step 2
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.
Step 3
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.
Step 4
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.
Step 5
Add the capers and red chili flakes (if using) to the skillet, stirring for another minute.
Step 6
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.
Step 7
Add the fried sardines to the skillet and gently toss to combine, being careful not to break the fish.
Step 8
Stir in the fresh parsley and lemon juice, mixing well. Taste and adjust seasoning with salt and black pepper as needed.
Step 9
Serve immediately with grated Parmesan cheese on top, if desired.
Nutrition Facts
| Serving size | (951.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2886.7 |
| Total Fat 107.4g | 0% |
| Saturated Fat 22.0g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 450mg | 0% |
| Sodium 3646.9mg | 0% |
| Total Carbohydrate 343.2g | 0% |
| Dietary Fiber 18.4g | 0% |
| Total Sugars 2.1g | |
| Protein 144.0g | 0% |
| Vitamin D 579IU | 0% |
| Calcium 1595.4mg | 0% |
| Iron 28.0mg | 0% |
| Potassium 2476.2mg | 0% |
Source of Calories