Fennel-Sardine Spaghetti

Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers

Look for imported sardines in the Latin or Mediterranean section of your supermarket.

Yield: 4 servings (serving size: 1 cup pasta and 1 cup sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 520
  • Fat: 18.9g
  • Saturated fat: 4g
  • Monounsaturated fat: 10.2g
  • Polyunsaturated fat: 3.3g
  • Protein: 31.7g
  • Carbohydrate: 54.5g
  • Fiber: 4.4g
  • Cholesterol: 65mg
  • Iron: 5.3mg
  • Sodium: 804mg
  • Calcium: 75mg


  • 8 ounces uncooked spaghetti
  • 1 medium fennel bulb (about 8 ounces)
  • 2 tablespoons olive oil
  • 1 cup prechopped onion
  • 3 garlic cloves, chopped
  • 1 cup tomato sauce
  • 1 teaspoon dried oregano
  • 1/8 teaspoon crushed red pepper
  • 1 (15-ounce) can sardines in tomato sauce, undrained


  1. 1. Cook pasta according to package directions; drain.
  2. 2. Trim outer leaves from fennel. Chop fronds to measure 1/2 cup. Discard stalks. Cut bulb in half lengthwise; discard core. Thinly slice bulb.
  3. 3. Heat oil in a large skillet over medium-high heat. Add sliced fennel and onion; sauté 4 minutes. Add garlic; sauté 20 seconds. Stir in tomato sauce, oregano, red pepper, and sauce from sardines. Cover and reduce heat.
  4. 4. Discard backbones from fish. Add fish to pan; gently break fish into chunks. Cover and cook 6 minutes. Toss pasta with sauce; sprinkle with fronds.
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