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Bold on flavour

  • 2 days ago
  • 2 min read

Courtesy of Philleigh Way cookery school comes this humble sardine supper. 


One billion people worldwide rely on fish and seafood as their main source of protein, while 3.3 billion get at least 20% of their animal protein from fish. Yet sustainability matters, and careful management of stocks is essential. This recipe offers a conscious choice: a quick, affordable dish using tinned sardines.


Cornwall has long fished for pilchards (small silver fish now commonly called sardines), once salted in barrels for export from coastal cellars. Today, small boats encircle shoals using ring nets, and the aCornish fishery is Marine Stewardship Council-accredited. Sardines are rich in omega-3 and protein, and tinned fish provides the same nutrition as fresh, with a long shelf life.


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Tinned sardine & tomato pici pasta recipe

Serves: 2

Ingredients:

200g semolina flour

100ml warm water

OR

Pici pasta (or any string pasta)

1 tin of Cornish sardines (or any MSC-certified tinned oily fish)


Handful of cherry tomatoes

1 pinch of chilli flakes

3 cloves of garlic

½ tsp dried oregano

1 tbsp red wine vinegar

Fresh basil

Pangrattato (optional)

Method

Weigh 200g of semolina flour and tip it into a bowl, add a pinch of salt and a drizzle of olive oil, then pour in 100ml of warm water. You can use shop-bought dried linguine or spaghetti if desired.


Combine the ingredients and then begin to knead until pliable and soft like Play-Doh. Wrap and put into the fridge for at least 30 minutes. 


Without adding any extra flour, roll the dough out into a 1cm thick round. Next, cut the dough into ¼ inch thick strips. 


To make the Pici:

Roll out each strip, one at a time, on a clean work surface to resemble thick spaghetti. The pasta needs enough grip to roll, so don’t add any flour, or you won’t be able to roll it out. Place each piece of rolled out pici on a tray or separate area dusted with flour or semolina to stop them sticking.


Heat a saucepan or high-sided frying pan. Then, with a little veg/rapeseed oil, put the cherry tomatoes in. You’re looking to blister and burn them! Don’t be shy. While they are frying, finely chop the garlic.


When the tomatoes are nicely charred and beginning to break, turn the heat down, drizzle a little olive and add the garlic. Season.


Add the tinned sardines, oregano and vinegar. Gently simmer for 7-10 minutes. Season with black pepper and the chilli flakes. The sardines will provide enough saltiness.


Boil your pasta until al dente, then add that to the “sauce” with a little pasta water. Cook and incorporate.

Serve with torn basil leaves and pangrattato. Enjoy!


 philleighway.co.uk



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