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Venetian Sardines



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I’ve been asked by Free From Kitchen readers to include more recipes for weekday suppers, so here goes…

This Italian-inspired recipe is really tasty, quick to prepare and very economical. It’s really delicious and light. Don’t open a bottle of wine especially (unless you fancy one to accompany your meal), as it’s a great way of using up the dregs from an open bottle.


Serves 2

1 small tin best quality sardines in oil
1 tablespoon olive oil
1/2 large red onion, thinly sliced
1 carrot, grated
2 tbsp raisins
1 tbsp pine nuts, toasted
1 small red chilli, very finely chopped
2 tbsp white wine vinegar
100ml glass of dry white wine
1 tsp sugar



1.       In a frying pan, heat the olive oil and fry the onions until soft.

2.       Meanwhile, drain the sardines from the oil and remove bones, skin and scales to taste.

3.       Toast the pine nuts. The simplest way I find to do this, is to place them in a dry non- stick pan for a few minutes, and toss frequently. They’re done when lightly brown.

4.       Add the sardines, carrot, raisins, chilli and toasted pine nuts to the pan with the onions in and cook until soft.  Add the vinegar, wine and sugar, mix well and simmer for a couple of minutes.

5.       Serve with spaghetti (there are some great corn, buckwheat and quinoa pastas on the market). Works equally well served with salad and bread.

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