5.0 from 3 votes
fish ragu pasta
A simple fish and tomato-based sauce for a light, tasty pasta dish.
Cook Time
mins
Total Time
40 mins
Servings: 2
Calories: 669 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 1.25 lb whole white fish eg snapper (for milder flavor) or red mullet (for deeper flavor) giving approx 9oz/260g as fillets
- ⅛ teaspoon fennel seeds
- 1 bay leaf small
- 2 peppercorns
- ⅔ cup white wine 150ml
- 2 cups water 480ml, or a little less
For the sauce
- 1 tablespoon olive oil
- ¼ onion
- 2 anchovy fillets
- 1 clove garlic small
- 1 cup chopped tomatoes 240ml, finely chopped
- ½ cup fish stock 120ml, use bones to make stock as in instructions
- 1 tablespoon parsley finely chopped , a small handful
- 7 oz pasta 200g, I used bucatini but use whatever you prefer
Instructions
- Ask your fishmonger to fillet the fish for you but to give you the head and bones. Put the head and bones into a pan along with the fennel seeds, bay leaf, peppercorns, white wine and water. Bring to a boil then reduce to a simmer. Simmer for approx 30min, starting the rest of the steps after approx 15min.
- After the stock has been simmering approx 15-20min, warm the oil in a medium skillet/frying pan. Finely chop the onion and slice the anchovies then add them to the pan. Cook for approx 5-10min until the onion is softening and the anchovies have melted away. Add the garlic and cook for another couple minutes before adding the tomatoes and ½ cup stock from the pan.
- Cook for another 5min then add the fish fillets and simmer until cooked through, turning after a few minutes.
- At the same time, put the remaining stock in a pan with the pasta and top up to cover well with hot water. Bring to a boil and cook until done, as per packet instructions.
- Once cooked, add the parsley to the sauce, then mix the pasta into the sauce and serve.
Cup of Yum
Nutrition Information
Calories
669kcal
(33%)
Carbohydrates
83g
(28%)
Protein
42g
(84%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Cholesterol
49mg
(16%)
Sodium
475mg
(20%)
Potassium
1109mg
(32%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
435IU
(9%)
Vitamin C
17.2mg
(19%)
Calcium
138mg
(14%)
Iron
3.3mg
(18%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 669
% Daily Value*
| Calories | 669kcal | 33% |
| Carbohydrates | 83g | 28% |
| Protein | 42g | 84% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 49mg | 16% |
| Sodium | 475mg | 20% |
| Potassium | 1109mg | 24% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 435IU | 9% |
| Vitamin C | 17.2mg | 19% |
| Calcium | 138mg | 14% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.