One billion people around the world rely on fish and seafood as their primary source of protein, with 3.3 billion getting at least 20% of their animal protein from fish. Fish and seafood are incredibly important not only for people’s diets but also for many people’s livelihoods, however the scales of sustainability aren’t always balanced and so sources and stocks need to be carefully managed and we need to consume consciously if we are to avoid catastrophic collapses. This recipe is all about helping you to do that – it’s a quick and delicious meal using tinned sardines that ticks the boxes for great value, sustainable and local fish.
Cornish Sardines and Pilchards
Cornwall has a long history of fishing for pilchards – small silver fish that we now call sardines that are caught as shoals in inshore waters. Historically, fishing boats would row out and lay a large wall of netting around a shoal of fish and then draw it in. The catch was then pressed for oil and the fish salted and laid in barrels for transport in the fish cellars that can be found in so many of Cornwall’s old fishing villages. These days fishing boats encircle the shoals with a ring net (a modern take on a purse seine net). How sustainable sardines are depends on where they are caught, but one of the most sustainable fisheries where fish stocks are actually increasing, is the Cornish fishery that catches fish in the Celtic Sea and English Channel. According to Cornwall Good Seafood Guide there are
14 vessels (all under 15m) fishing for sardines in Cornish waters. All of these boats belong to an organisation called the Cornwall Sardine Management Group and through this the Marine Stewardship Council has accredited the fishery. CEFAS (Centre for Environment, Fisheries and Aquaculture Science) carries out a survey every year and stock levels of sardines in our area appear to be healthy and improving.
The Benefits of Tinned Fish
Fish, particularly oily fish such as sardines, are a great source of heart-healthy omega-3 fatty acids as well as protein. Tinned or canned fish provide just the same amount of these and have the same nutritional values as fresh fish. The benefit of canning fish is that they have a really long shelf life. The fish are processed then sealed in an airtight can, sometimes in a sauce, and the can is heated to make it sterile which also cooks the fish. Tinned fish can have a shelf life of anywhere between 1-5 years and can be eaten straight of of the tin or used in a recipe like this.
Tinned Sardine & Tomato Pici Pasta
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
You can use shop-bought dried linguini or spaghetti. But if you want to make the pici, in a bowl weigh 200g semolina flour, add a pinch of salt and drizzle of olive oil then pour in 100ml of warm water. Combine and then begin to knead until pliable and soft like playdough. Wrap and put into the fridge for at least 30mins. Without adding any extra flour, roll the dough out into a 1cm thick round. Next, cut the dough into ¼ inch thick strips. Make the Pici – One at a time, roll each strip out 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, drizle a little olive and add the garlic. Season.
Add the tinned sardines, oregano and vinegar. Gently simmer for 7-10mins. 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 leafs and pangrattato. Enjoy!
