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Sicilian-Style Pasta with Blue Fish (Anchovies & Sardines)

lue fish stands out for its high Omega-3 content—essential for brain, heart, and nervous system health. Plus, it's rich in vitamin D, which supports your immune system and helps regulate inflammation. This Sicilian pasta recipe is a delicious way to enjoy these nutritious fish, especially in warm weather.

Ingredients (serves 4):

• ½ cup olive oil
• 1 small onion, finely chopped
• 1 fennel bulb, thinly sliced (reserve some fronds/ leaves for garnish)
• 3 garlic cloves, minced
• ½ cup dry white wine
• 1 can anchovies (about 2 oz)
• 2 cans sardines (about 7 oz each), drained
• 4 tbsp raisins
• 4 tbsp pine nuts
• 1 tsp fennel seeds, crushed
• 1 pinch red chili flakes (adjust to taste)
• 1 lb (450 g) pasta (spaghetti, linguine, or your choice)
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat. Sauté the onion and fennel for about 5 minutes until softened. Add the garlic, salt, and pepper, and cook until fragrant.
2. Pour in the white wine and let it simmer for 5 minutes to reduce slightly.
3. Add the anchovies and sardines, breaking them up with a wooden spoon. Stir in the raisins, pine nuts, crushed fennel seeds, and chili flakes. Reduce the heat and cook gently, stirring occasionally.
4. Meanwhile, cook the pasta in salted boiling water until al dente. Drain the pasta, reserving 1 cup of the pasta cooking water.
5. Add the drained pasta to the skillet with the fish mixture. If it looks dry, add some of the reserved pasta water to loosen the sauce.
6. Drizzle a little extra olive oil on top, garnish with fennel fronds, and serve warm.
7. Enjoy your Sicilian-inspired healthy pasta!