Pasta with Sardines and Broccoli

Name: Pasta with Sardines and Broccoli
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Ingredients: 5-grain Pennette Rigate pasta 11.3 oz; Broccoli 4 ½ cups; Sardines (to clean) 1.1 lbs; Extra virgin olive oil to taste; Black pepper to taste; Fine salt to taste; Red onions 1; Garlic 2 cloves; Fresh chili pepper 1; Pecorino Romano PDO cheese semi-aged 3.5 oz; Black pepper to taste

it es br de fr nl

577

Calories per serving

Energy Kcal 577
Carbohydrates g 57.4
of which sugars g 7.3
Protein g 38.4
Fats g 21.6
of which saturated fat g 6.9
Fiber g 11.7
Cholesterol mg 78
Sodium mg 936

Lactose Free

Difficulty: Easy
Prep time: 15 min
Cook time: 20 min
Serving: 4
Cost: Low

PRESENTATION

Pasta with sardines is like, classic Sicilian cooking at its best. I mean, it's all about simple, local ingredients—super tasty and full of flavor. In Sicily, folks have been making pasta with sardines forever, tossing together fresh sardines, herbs, and that unique southern Italian style. Pretty simple. But you know what makes this version a bit different? The broccoli! It adds a fresh, crisp edge. Really works great with the moist, salty fish. Seriously good.

It’s like “pasta con le sarde,” but with a cool green twist. People often think of sardines as just a simple fish, but in Italian cuisine, especially in places like Palermo or Catania, they’re a big deal—no question. You’ll even see dishes like “sarde in saor” up in Venice or “sarde a beccafico.” And the sauce? It’s all about how versatile these little fish are.

Pecorino cheese brings a sharp, savory finish that really pulls everything together, making every bite pop. Some Sicilian homes add raisins or pine nuts for a little sweet and nutty taste, but this sardine pasta recipe keeps it straightforward. I gotta say, it lets the flavors of the broccoli pasta dish and fish stand out. And look, the cool thing is you don’t need super fancy ingredients—fresh or canned sardines work, making it one of those easy seafood pasta meals you can throw together pretty fast.

Many people are searching for healthy, quick dinner ideas, and this is perfect. The broccoli isn’t just for color; it brings a bright, almost tangy note that mixes really really well with everything else. Try this with other Mediterranean pasta combos, like swapping in cauliflower or adding a little chili for heat. It’s the kind of Italian pasta dish that feels both classic and fun, reminding us how great simple, local ingredients can taste when combined the right way. This broccoli pasta dish captures the essence of Sicily—and makes you wanna explore its flavors in a fun, approachable way.

How to prepare Pasta with Sardines and Broccoli

To prepare the pasta with sardines and broccoli, first clean the sardines (you will need about 500 g cleaned to get about 200 g of cleaned sardines to use for the recipe): remove the head 1 and open them to remove the entrails and the internal bone 2, do this operation under running water to remove the waste. Now clean the broccoli: separate the florets from the stem (you will get about 200 g of florets) 3

and cut them into small pieces 4, then rinse them under running water and set them aside (with the stem, once peeled of the tougher outer part, you can make other dishes like vegetarian burgers or a velouté). Peel and slice the onion 5 and dice the semi-aged pecorino 6.

In a large pan, heat the olive oil with the garlic and chili 7, let it flavor for a couple of minutes over low heat, then add the onions 8, stew them for 10 minutes over moderate heat, then remove the garlic 9. Meanwhile, bring a pot full of salted water to a boil, it will be used to cook the pasta.

Once the onions are soft, add the cleaned sardines 10, sauté them over medium-high heat for 3-4 minutes, then add the broccoli 11. Meanwhile, cook the pasta 12 until 3 minutes before the cooking time indicated on the package.

Continue cooking the sauce, adding pasta cooking water as needed 13, salt, and pepper. Drain the pasta directly into the pan with the sauce 14, add a ladle of pasta water 15, and cook for another 3 minutes.

Turn off the heat, add the pecorino cubes 16, cover with the lid 17, and let it rest for 1 minute, then mix and serve your pasta with sardines and broccoli immediately 18.

Storage

Pasta with sardines and broccoli can be stored in the refrigerator covered with plastic wrap for up to one day. Freezing is not recommended.

Tip

Enrich the pasta with sardines and broccoli with toasted pine nuts or breadcrumbs, also toasted in a pan. As an alternative to Pecorino, you can use shaved Parmesan, which has a milder flavor.

For the translation of some texts, artificial intelligence tools may have been used.

Pasta with Sardines and Broccoli

PRESENTATION

How to prepare Pasta with Sardines and Broccoli

Storage

Tip

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