Crispy squid with caponata
Squid is cheap, plentiful, quick to cook, and delicious with the classic Italian vegetable dish, caponata
Pasta with pine nuts, broccoli, sardines & fennel
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 6
Skip to ingredients
- 4 tbsp extra-virgin olive oilplus a splash
- 500g bucatinior long pasta, like spaghetti
- 500g purple sprouting broccolistalks halved if very large
- 2 red onionssliced
- 4 garlic clovesthinly sliced
- 1 small fennel bulbvery thinly sliced
- 50g salted sardineor good-quality canned sardines in oil
- 25g pine nut
- 25g raisin
- juice and zest ½ lemon
- chilli flakes
Nutrition: per serving
- kcal462low
- fat13g
- saturates2g
- carbs67g
- sugars10g
- fibre7g
- protein18g
- salt0.1glow
Method
step 1
Bring a large pan of water to the boil, with a splash of oil, then add the pasta. Cook following pack instructions, adding the broccoli for the final 5 mins.
step 2
Meanwhile, gently heat the oil in a large pan. Add the onions and sliced garlic, and cook slowly for 2 mins. Add the fennel and cook for a couple more mins, until softened. Flake the sardines into the pan and stir around for a few more mins to break them up.
step 3
Tip the pasta and broccoli into the pan with the pine nuts, raisins and lemon juice. Toss together to let the pasta absorb the oil, season well and serve immediately, scattered with lemon zest and chilli flakes.
