Description
This Sardine and Fennel Penne combines the bright, licorice flavor of fennel with rich, omega-3-packed sardines for a pantry-friendly Sicilian-inspired pasta dish.
Ingredients
Units
Scale
- 1/4 cup (60mL) olive oil
- 1 small onion or several shallots, finely chopped
- 2 cups fennel tops (approximately 3 ounces/80g) or chopped fennel bulbs (approximately 6 ounces/170g) or a combination; approximately 1-2 bulbs
- 1-2 cans sardines, drained
- 1 teaspoon fennel seeds
- Salt, to taste
- Pepper, to taste
- 12 ounces (340g) penne pasta
- Grated Parmesan cheese, for serving
Instructions
- Put a pot of water to boil for the pasta. Once boiling, add a generous amount of salt and cook the penne according to package instructions until al dente. Reserve 1 cup of pasta water and drain the rest.
- While the pasta is cooking, heat the olive oil in a large pan over medium heat until shimmering.
- Add the finely chopped onions or shallots to the pan and sauté for about 5 minutes, until they begin to soften and become translucent.
- If using fennel bulbs, chop them finely and add to the pan. Sauté for another 5-7 minutes until the fennel is soft.
- Add the fennel seeds and stir for about 1 minute until fragrant.
- Gently add the drained sardines to the pan, breaking them up slightly with a spoon. Cook for 2-3 minutes until heated through.
- Combine the cooked pasta with the sardine mixture in the pan. Add reserved pasta water a little at a time to achieve desired sauce consistency.
- Season with salt and pepper to taste. Serve immediately, topped with grated Parmesan cheese.
Notes
If you can find fresh fennel with full leafy tops still attached, use the fronds and thinner stalks for this recipe, reserving the bulbs for another use. Canned sardines are a sustainable, low-mercury option. Adjust the amount of sardines to your taste preference.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Sicilian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3 grams
- Sodium: 600 mg
- Fat: 18 grams
- Carbohydrates: 55 grams
- Fiber: 5 grams
- Protein: 20 grams
- Cholesterol: 40 mg