Bucatini with broccoli and integral sword
Instructions
For broccoli: pour half the oil in a pan, add the peeled and crushed garlic, the pepper, pine nuts and anchovies.
Cook the sauce over sweet, get rid of the garlic when it is browned and pour in the sauce the Woody part of the sliced broccoli and 1 cup of water.
After 5 minutes of cooking, mashing the broccoli with a fork to reduce them to mush and add into the pan the clumps of broccoli, whole or cut in half.
For the fish: in another pan, heat the rest of the oil; cut the swordfish into small cubes and pass it in the flour.
Place the fish in a pan, fry it for 2 minutes, wet with white wine and salt.
To serve: boil pasta al dente, drain and pour into the pan with the sauce, add the swordfish, season and serve.
Ingredients and dosing for 4 persons
- 300 g of type pasta bucatini integrals
- 250 g of boiled broccoli al dente
- 4 anchovy fillets
- 1 toe of chili
- 2 cloves of garlic
- 4 tablespoons of olive oil extra virgin
- 1 tablespoon of wholemeal flour
- 1 glass white wine
- 25 g of pine nuts
- 1 swordfish steak from 200 g
- Salt