Pasta with baked anchovies and cherry tomatoes is a dish that brings together colour, flavour and wellbeing in a single, balanced recipe. This month’s colour is grey – an unusual tone in the kitchen, yet surprisingly rich in inspiration when you choose ingredients like fresh anchovies and sunflower seeds. They prove that even grey can have a tasty and creative soul.
Anchovies are a nutritional treasure for anyone following a diet that supports metabolic health: rich in high-quality proteins, omega-3 fatty acids and vitamin D, they help reduce inflammation and improve insulin sensitivity. This makes them an excellent protein source for people with diabetes. They are also naturally gluten-free and easy to digest.
Sunflower seeds, often used as a crunchy topping, add not just texture but also valuable nutrients: they’re rich in unsaturated fats, magnesium and phytosterols, which help control blood sugar and maintain a healthy lipid profile.
Moreover, both anchovies and sunflower seeds are good sources of selenium – a mineral that protects cells from oxidative stress and helps prevent cellular ageing. In short, this is a simple dish with the qualities of a true natural supplement!
If you like anchovies, try my Onion and anchovy flat bread too.
Pasta with baked anchovies and cherry tomatoes
28g carbohydrates per 100g
Ingredients for 4 servings
- 500g cherry tomatoes
- 400g fresh anchovies (to be cleaned)
- 300g gluten-free pasta Gnocchi or Caserecce by Massimo Zero**
- 60g gluten-free breadcrumbs**
- 50g grated Parmigiano Reggiano
- 15g salt-preserved capers
- 1 lemon (zest only)
- sunflower seeds
- 1 garlic clove
- extra virgin olive oil
- oregano
- chilli pepper
- salt
**Ingredients specific for celiacs
*Ingredients whose labels must read “gluten-free” (or, in Italy, present on Prontuario AIC)
Preparation
- First, clean the anchovies by removing the head, innards and central bone. Rinse and pat them dry.
- In a bowl, mix the breadcrumbs, grated Parmesan, rinsed and chopped capers, a pinch of finely chopped garlic, oregano, chilli pepper, and grated lemon zest.
- Lightly coat the bottom of a baking dish with some of this aromatic breadcrumb mixture. Arrange the anchovies open like a book in a single layer, then top with halved cherry tomatoes, cut side down on the fish. Sprinkle with the remaining breadcrumb mixture and drizzle with olive oil.
- Bake in a preheated fan oven at 250°C for about 10 minutes.
- Meanwhile, cook the pasta in lightly salted boiling water. Drain and toss with the baked anchovies and tomatoes.
- Sprinkle with sunflower seeds and serve hot.
