Penne with olives and fish

Penne with Fish and Olives – A Savory and Quick Recipe

If you are looking for a quick, flavorful, and healthy recipe, then penne with fish and olives is the perfect choice. This dish combines the rich taste of fresh fish with the intense flavor of olives, resulting in a meal that will delight the senses. Moreover, it is a versatile recipe, perfect for a relaxed family dinner or to impress guests.

Preparation time: 15 minutes
Cooking time: 50 minutes (including baking the fish)
Total time: 1 hour and 5 minutes
Number of servings: 4

The basic ingredients for this recipe are simple, but each addition plays an essential role in creating a unique flavor.

Ingredients:
- 2 pieces of fish (mackerel or herring – your choice)
- 300 g penne pasta
- 60 ml olive oil
- 100 g olives (preferably green or Kalamata olives for a more intense flavor)
- 1 white onion
- 1 red onion
- 200 g tomato paste or a can of tomatoes in juice
- A few cloves of garlic
- Dried thyme, chopped fresh mint, basil (fresh or dried)
- Pasta seasonings (salt, pepper, chili flakes to taste)
- 1 glass of white wine or meat broth
- Grated Parmesan for serving

Brief History:
Pasta is a staple in many culinary cultures, with deep roots in a long history. The name "penne" comes from the Italian word meaning "quill," due to its characteristic shape. The combination of pasta with fish and vegetables has been popularized due to the ease of preparing a healthy and delicious dish that can be easily adapted to available ingredients.

Step-by-Step Preparation:

1. Boiling the Pasta: Start by bringing a large pot of water to a boil. Add a teaspoon of salt and a splash of olive oil. When the water starts to boil, add the penne pasta. Cook al dente according to the package instructions, usually between 8-10 minutes. This step is crucial to ensure the pasta does not become too soft.

2. Cooling the Pasta: Once the pasta is cooked, drain it in a colander and rinse it with cold water. This will stop the cooking process and prevent it from sticking together. Add a little olive oil to keep it separate.

3. Preparing the Fish: While the pasta is boiling, prepare the fish. Wash it well and season it with salt, pepper, and a little olive oil. Let it marinate in the fridge, preferably overnight, to intensify its flavor.

4. Baking the Fish: Wrap each piece of fish in aluminum foil, making sure to add a little oil to the foil to prevent sticking. Tightly seal the ends of the foil and place the fish in a baking dish. Preheat the oven to 180°C and bake the fish for 30-40 minutes, until it is tender and flakes easily with a fork.

5. Preparing the Sauce: In a large skillet (ideally a wok), add corn oil or olive oil and heat it over medium heat. Add the chopped white and red onions, sautéing them until they become translucent. Add the crushed or finely chopped garlic and olives. Sauté them together for a few minutes to enhance their flavors.

6. Adding the Tomatoes: Add the diluted tomato paste into the white wine or meat broth. Season the sauce with thyme, basil, mint, salt, and pepper, allowing it to simmer on low heat until thickened, about 10-15 minutes.

7. Finalizing the Dish: Once the fish is cooked, remove it from the oven and let it cool slightly. Then, debone it and break it into suitable pieces. Add the cooked pasta and fish pieces to the skillet with the tomato sauce, gently mixing to avoid breaking the fish.

8. Serving: Place the penne with fish and olives on plates and sprinkle grated Parmesan on top. You can also add fresh basil leaves for a colorful look and extra aroma.

Practical Tips:
- Ensure the fish is fresh! Choose fish with firm flesh and avoid fish with a strong or unpleasant odor.
- If you prefer a spicier version, you can add chili flakes to the tomato sauce.
- Instead of Parmesan, you can try feta cheese for a different flavor.

Frequently Asked Questions:
1. Can I use whole grain pasta? Yes, whole grain pasta is a healthy alternative and adds extra fiber.
2. What other vegetables can I add? You can add bell peppers, zucchini, or even spinach for an extra nutrient boost.
3. How can I adapt the recipe for a vegetarian diet? Replace the fish with marinated tofu or seasonal grilled vegetables.

Delicious Pairings:
This recipe for penne with fish and olives pairs wonderfully with a dry white wine, such as Sauvignon Blanc or Pinot Grigio. Additionally, a fresh green salad with lemon and olive oil can perfectly complement the meal.

Nutritional Benefits:
Fish is an excellent source of protein and omega-3 fatty acids, essential for heart health. Olives add antioxidants and are beneficial for skin health. Pasta provides complex carbohydrates, which are vital for energy.

Personalized Variation:
If you want to bring a touch of innovation to this classic dish, you can add toasted nuts or pine nuts for a crunchy texture.

In conclusion, penne with fish and olives is not only a delicious choice but also an easy-to-make recipe that can be adapted according to preferences and available ingredients. I encourage you to try this recipe and impress your family and friends with a dish that combines tradition with innovation! Bon appétit!