Punchy Italian flavours compliment Pilchards really well
When served with carbohydrate rich pasta this simple economy dish makes for an extra energy boost.
Ingredients
2 cans of pilchards in sunflower oil (drained)
3 tbsp extra virgin olive oil
1 large onion, peeled and finely chopped
1 large bulb fennel, finely chopped (Remove any tough outer layer and also remove the inner core)
3 tsp fennel seeds
Large pinch chilli flakes (or according to your taste)
Finely grated zest of 1 large lemon and orange
75g toasted pine nuts
1 tbsp of sultanas or raisins (optional)
Handful of roughly chopped parsley
300g linguine, spaghetti or other pasta
200g broccoli florettes or tenderstem broccoli
100g fine string beans
Method
Heat the oil in a frying pan or wok and sauté the onion and the fennel until soft and lightly golden (about 5 minutes).
Add the fennel seeds and the chilli and cook for just a few more minutes.
Stir in the parsley, orange and lemon zest, pine nuts, sultanas or raisins (if using) and the drained pilchards, breaking up the fish into chunks as you go.
Cook your choice of pasta according to your tatse.
Add the broccoli and beans to the pan for the last 4-5 minutes of cooking.
Drain the pasta and broccoli and return to the pan along with the pilchard/onion/fennel mix.
Toss together well, season, and add a dash of olive oil.
Cover and let it rest for only a few minutes so that the flavours can mingle.
Mix again and serve.
