This quick and flavorful pasta with anchovies and caramelized onions is a pantry-friendly meal that elevates simple ingredients into something extraordinary.
Packed with protein from anchovies, fiber from pasta and onions, and healthy fats from olive oil, it’s a nourishing, satisfying dish.
Perfect for busy weeknights, it’s easy to make, full of umami, and ideal for meal prep.
Healthy Anchovy Pasta
Equipment
- Large pot – 1 (for boiling pasta)
- Medium skillet – 1 (for cooking onions and sauce)
- Measuring spoons – 1 set
- Knife – 1
- Cutting board – 1
- Colander – 1 (for draining pasta)
- Wooden spoon or spatula – 1
Ingredients
- 6 ounces bucatini or other long pasta
- 2 teaspoons kosher salt
- 1 clove garlic minced
- 3 tablespoons unsalted butter divided
- 1 tablespoon olive oil
- ¼ medium yellow onion thinly sliced (about 3 mm)
- 8 anchovy fillets or 2 teaspoons anchovy paste
- ¼ cup grated Parmesan cheese plus extra for serving
- 1 tablespoon chopped fresh parsley
- 1 tablespoon fresh lemon juice
- ⅓ cup reserved pasta water
Instructions
- Prepare the Pasta Water: Bring a large pot of water to a rolling boil over high heat. Once the water is bubbling vigorously, add 2 teaspoons of kosher salt. This will season the pasta from within, enhancing its natural flavor. Stir briefly to dissolve the salt evenly before adding the pasta.
- Cook the Pasta Al Dente: Add 6 ounces of bucatini (or your chosen long pasta) to the boiling water. Stir gently immediately to prevent the noodles from sticking together. Continue to stir every 2 minutes as the pasta cooks. Start tasting the pasta about 1 minute before the package’s suggested cooking time to ensure it reaches a firm yet tender “al dente” texture. Once cooked, reserve 1/3 cup of the starchy pasta water before draining the noodles in a colander.
- Sauté the Garlic Base: While the pasta cooks, heat a medium skillet over low heat. Add 1 tablespoon of unsalted butter along with 1 tablespoon of olive oil. Once the butter melts, stir in the minced garlic. Cook gently, stirring constantly, until the garlic becomes fragrant—this usually takes about 1–2 minutes. Be careful not to let the garlic brown, as this can create a bitter flavor.
- Caramelize the Onions: Add 1/4 of a medium yellow onion, thinly sliced to about 1/8 inch, to the skillet. Increase the heat to medium. Cook the onions slowly, stirring or tossing the skillet every 1–2 minutes to ensure even cooking. If the butter begins to brown too quickly, reduce the heat slightly. Continue cooking until the onions are soft, translucent, and lightly caramelized, which should take around 6 minutes. This step develops the sweet, savory foundation for the sauce.
- Melt in the Anchovies: Reduce the heat to low, then add the anchovy fillets (or 2 teaspoons of anchovy paste) along with 1/3 cup of the reserved pasta water. Bring the mixture to a gentle but active simmer. Stir continuously, allowing the anchovies to dissolve fully into the sauce. This creates a deeply flavorful, umami-rich base without overwhelming the dish with fishiness.
- Combine Pasta and Sauce: Add the drained pasta directly into the skillet with the onion and anchovy sauce. Using a wooden spoon or spatula, toss the pasta thoroughly to ensure each strand is coated evenly with the sauce. Continue cooking over low heat for about 3 minutes, stirring constantly. During this step, the sauce will thicken slightly, and a few tablespoons of liquid should remain to keep the pasta luscious and moist.
- Finish with Butter and Cheese: Add the remaining 2 tablespoons of unsalted butter to the skillet. Stir until fully melted and incorporated into the sauce, giving it a glossy finish. Sprinkle in 1/4 cup of grated Parmesan cheese, 1 tablespoon of chopped fresh parsley, and 1 tablespoon of fresh lemon juice. Toss thoroughly until everything is evenly combined. Taste and adjust seasoning if necessary.
- Serve the Pasta: Divide the pasta evenly between two serving bowls. Optionally, sprinkle extra Parmesan cheese over the top for added richness. The pasta is best enjoyed immediately, while warm, tender, and full of the aromatic flavors of garlic, onions, anchovies, and lemon.
Notes
- Use high-quality anchovies packed in olive oil for a rich, mellow flavor.
- Slice onions thinly and cook slowly to release natural sweetness.
- Reserve a portion of pasta water to help emulsify the sauce.
- Finish with fresh lemon juice and chopped parsley for brightness.
- Stir in a final pat of butter at the end for a glossy, silky sauce.
- Optional: Sprinkle toasted bread crumbs or panko on top for extra texture.
- Avoid overcooking pasta—al dente noodles absorb the sauce perfectly.
Chef’s Secrets For Rich Umami Flavor
The key to this dish is layering flavors gradually.
Start by gently cooking garlic in butter and olive oil to create a fragrant base.
Slowly caramelizing the onions brings natural sweetness that balances the salty, savory anchovies.
Adding pasta water gradually helps dissolve the anchovies into the sauce, creating a smooth, cohesive coating for the noodles.
For an extra touch of indulgence, stir in a final pat of butter at the end to make the sauce glossy and luscious.
These small steps elevate a simple pantry pasta into a restaurant-worthy dish.
Serving Suggestions To Enhance Enjoyment
Serve this pasta immediately for the best flavor and texture.
Pair it with a crisp green salad or roasted vegetables for a complete meal.
A side of garlic bread or a lightly toasted baguette works well for soaking up any leftover sauce.
Garnish with extra Parmesan, a few fresh parsley leaves, or a sprinkle of toasted bread crumbs to add texture and visual appeal.
A light white wine, such as Pinot Grigio, complements the salty, umami-rich flavors beautifully.
Storage Tips To Keep Fresh Longer
Leftovers can be stored in an airtight container in the refrigerator for up to three days.
When reheating, do so gently over low heat in a skillet, adding a splash of reserved pasta water or a little extra olive oil to loosen the sauce.
Avoid microwaving at high power, which can dry out the noodles.
If freezing, store pasta separately from fresh garnishes like parsley or lemon juice, which are best added after reheating to preserve flavor and freshness.
Frequently Asked Questions
1. Can I use a different type of pasta?
Yes! Bucatini is traditional, but spaghetti, linguine, or even fettuccine work well. The key is using a long pasta that can hold the sauce. Just adjust the cooking time according to the package instructions.
2. Are anchovies really that salty?
Anchovies can be salty, but when cooked into the sauce, they dissolve and add deep umami without overpowering the dish. Adjust salt to taste, especially if using salted pasta water.
3. Can I make this dish vegetarian?
You can skip anchovies for a vegetarian version and use miso paste or capers for a similar umami flavor. The dish will still be rich and satisfying but slightly less intense in savoriness.
4. How do I prevent the sauce from clumping?
Always reserve pasta water and add it gradually. This starchy water helps emulsify the butter and anchovies into a smooth sauce that clings beautifully to the pasta. Stir constantly during this step for best results.
5. Can I prepare this in advance for meal prep?
Yes! Cook the pasta slightly under al dente and keep the sauce separately. When ready to eat, reheat gently, toss the pasta in the sauce, and finish with fresh lemon juice, parsley, and Parmesan for a fresh-tasting meal.
