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
- 1/4 cup (60mL) olive oil
- 1 small onion or several shallots, finely chopped
- 2 cups fennel tops (approximately 3 oz/80 g) or chopped fennel bulbs (approximately 6 oz/170 g) or a combination; approximately 1-2 bulbs
- 1 28 oz (800 g) can of whole tomatoes
- 1 tsp fennel seeds
- 1-2 cans sardines, drained
- Salt, to taste
- Pepper, to taste
- 12 oz (340 g) 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.
- Drain the tomatoes and roughly chop. Add to the pan along with the fennel seeds. Bring to a boil, then lower to a simmer for 5-10 minutes.
- 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 sauce in the pan. Add reserved pasta water a little at a time if needed to reach desired consistency.
- Season with salt and pepper to taste, being careful as canned sardines are already briny. 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