This is a rustic and full flavored dish. I know what you’re thinking:  “Sardines?!”  Yes, but this stuff is awesome! I got this recipe from Gourmet Magazine (May 2009) and while I usually like to add my own touches, I left this as-is because it’s amazing.  I wanted a pasta recipe that met my nutritional needs as a cyclist, and this one does. Sardines are packed with protein, Omega 3-fatty acids and calcium,  and are low in “bad fat” and high in “good fat.”

Since I feel I almost have to take my case to court to prove sardines can be great, here’s Gourmet’s testimony on the matter: “If you’re not a fan of canned sardines yet, here’s a great introduction: Sicilian-inspired pasta packed with meaty fish, crisp-fried capers, and plenty of dill. Did we mention the toasted fresh bread crumbs?”

- Kevin M. Eisele

INGREDIENTS:

• 1 lb spaghetti
• 1/3 cup olive oil
• ¼ cup drained capers, patted dry
• 2 cups coarse fresh bread crumbs
• (From a baguette)
• ½ cup chopped dill
• 2 to 3 (3.75 oz) cans sardines in olive oil
• 4 garlic cloves
• 1/4 teaspoon each salt and fresh ground pepper

DIRECTIONS:

Boil the spaghetti in a large pot of salted water until al dente.  At the same time, heat the oil to a sheen over a medium flame.  Fry the capers in that oil until they get a bit darker and slightly larger in size.  The capers will infuse the oil with their flavor.

Remove the capers from the oil with a slotted spoon and set them aside to drain and then place the bread crumbs in the same oil and cook until brown, stirring often.  The bread crumbs will absorb the remaining oil.

Tranfer the cooked bread crumbs to a bowl and add the capers, dill, salt, and pepper.

Place the sardines in a pan with about 2/3 of their own oil over a medium flame and press the garlic and add it, sauté for about two minutes.

Scoop one cup of the pasta’s cooking water into a container and then drain the pasta.  You’ll want the “pasta water” because it contains starches released from the pasta which become a binding agent for the flavor to stick to the noodle (according to Alton Brown, anyway).

Add the pasta to the skillet with the garlic and sardines, then toss for a few seconds until the noodles are thoroughly coated, then add the “pasta water” and salt and pepper to taste.  Top with bread crumbs.