Sicilian Sardine Pasta with Toasted Breadcrumbs and Fennel

Pasta con le sarde is a classic Sicilian dish that balances savory sardines against a touch of sweetness from raisins and pine nuts, all built on a bed of braised fennel. It's a dish that sounds like it shouldn't work and then completely does.

Sardines are one of the better fish choices for a thyroid-conscious kitchen — they carry a solid amount of selenium and a moderate, sensible level of iodine rather than the heavy dose you'd get from certain other seafood, which fits comfortably with an iodine-conscious approach. The fennel is cooked down slowly, never raw, so it becomes soft and sweet rather than sharp.

A finishing scatter of toasted breadcrumbs stands in for the cheese Sicilians traditionally skip with fish pasta, giving the whole dish a satisfying crunch. It's a full meal in one bowl, best served with a glass of something crisp alongside.