Spaghetti with anchovy sauce
When the ingredients in a recipe combine the need to eat healthily with the pleasure of unusual and distinctive flavours, cookery can be a triumph of ingenuity, creativity and sensitivity, making it the most refined of the human arts and bringing joy to the dining table. Today’s recipe, which has its roots in Sicily, is one of the most delicious and enjoyable, especially for those who love the combination of anchovies and capers typical of this island’s cuisine: when mixed with a good plate of pasta the end result is spaghetti with anchovy sauce. From a nutritional standpoint, this dish is marked by a sublime lightness and a healthy supply of important elements, such as omega 3, carbohydrates and vitamins, perfect for both children and adults alike.
Ingredients
* approximate values per serving
Preparation
Chop up the capers and parsley together. Fillet the anchovies, removing the head and bones. Fry the garlic and the chopped parsley and capers in a pan with some oil. Fry the tomatoes, cut into wedges, in the same frying pan and season with a little salt - cook until they create a little sauce. After 5 minutes of cooking the pasta, transfer it to the frying pan and finish cooking with the tomato sauce by adding water so it doesn’t stick. Once the pasta is cooked, add the anchovies to the pan, turn off the heat and leave to warm through in the pan for half a minute. Serve the spaghetti with two raw anchovy fillets as a garnish.
Step by step
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Chop up some capers and parsley together
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Fillet the anchovies, removing the heads and bones
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Fry the crushed garlic and the chopped parsley and capers together in a frying pan with some oil
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Cook the chopped cherry tomatoes, adding a little salt, until it produces a little sauce
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After cooking the pasta for 5 minutes, transfer it to the frying pan and cook it further with the tomato sauce, adding some water so that it doesn’t stick
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Once the pasta is cooked, add the anchovies, turn off the heat and let everything warm through for half a minute
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Serve the spaghetti with a garnish of two raw anchovy fillets
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Additional information
Spaghetti with Anchovies and Cherry Tomatoes
A tasty variant of spaghetti with anchovies includes the addition of fresh cherry tomatoes. This preparation enhances the flavor of the blue fish, making the dish even more aromatic and colorful. The cherry tomatoes, with their sweet and slightly tangy taste, pair perfectly with the anchovies, creating a balance of flavors. To prepare this variant, simply add the halved cherry tomatoes during the cooking phase of the sauce. The sweetness of the tomatoes helps to balance the saltiness of the anchovies, making the dish ideal for summer. Served with a sprinkle of fresh parsley, spaghetti with anchovies and cherry tomatoes becomes a perfect option for a light yet flavorful lunch.
Sicilian Spaghetti with Anchovies
Sicilian spaghetti with anchovies is a typical preparation from this region, where blue fish is used in numerous dishes. This variant stands out for its use of fresh and local ingredients, such as capers and parsley, which add a touch of authenticity to the dish. In Sicilian tradition, the sauce can also be enriched with black olives or a hint of chili to add some spiciness. The technique of tossing the spaghetti directly in the pan with the sauce allows for perfect flavor amalgamation, making every bite rich and tasty. This dish is not only a delight for the palate but also represents a way to savor Sicilian cuisine in all its simplicity.
Light Spaghetti with Anchovies without Oil
For those seeking a lighter version of spaghetti with anchovies, it is possible to prepare a variant without oil, using pasta cooking water instead to create the sauce. This light version still maintains the flavor of the original dish, thanks to the use of fresh ingredients like anchovies and cherry tomatoes. By replacing the oil with a generous amount of water and a bit of lemon juice, you get a lower-calorie dish that is still flavorful. Additionally, the steaming method for cooking the anchovies helps preserve their flavor without adding fats. This preparation is ideal for those following a balanced diet but who do not want to give up the taste of Mediterranean cuisine.
Benefits of Spaghetti with Anchovies and Nutritional Values
Spaghetti with anchovies offers numerous health benefits thanks to the nutritional properties of anchovies, which are rich in omega-3, proteins, and vitamins. These nutrients are essential for heart health and the proper functioning of the immune system. Furthermore, anchovies contain minerals like calcium and iron, which are vital for bone health and the production of red blood cells. A serving of spaghetti with anchovies provides about 400-500 calories, depending on the amount of oil used and the other ingredients. By choosing to prepare this dish with fresh and seasonal ingredients, you can also obtain additional nutritional benefits, making the recipe not only tasty but also healthy.
Can Spaghetti with Anchovies be Frozen?
The question of whether spaghetti with anchovies can be frozen is common among those who love to prepare this dish in advance. In general, it is possible to freeze already dressed spaghetti, but it is advisable to do so only if they do not contain fresh ingredients, such as cherry tomatoes or parsley, which may lose texture and flavor. If you wish to freeze the dish, be sure to do so immediately after preparation and store it in an airtight container. When you decide to consume them, thaw them slowly in the refrigerator and reheat them in a pan with a drizzle of oil, possibly adding a bit of water to prevent them from drying out. This way, you can enjoy spaghetti with anchovies even after a few days without compromising the original flavor.