Pasta with Sardines and Fennel

Ingredients

• 8 ounces (225g) spaghetti 8 ounces (225g) spaghetti
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 small onion, finely chopped 1 small onion, finely chopped
• 2 cloves garlic, minced 2 cloves garlic, minced
• 1 fennel bulb, thinly sliced 1 fennel bulb, thinly sliced
• 1 can (4.4 ounces/125g) sardines in olive oil, drained 1 can (4.4 ounces/125g) sardines in olive oil, drained
• 1/4 cup (60ml) white wine 1/4 cup (60ml) white wine
• 1/2 cup (120ml) vegetable broth 1/2 cup (120ml) vegetable broth
• 1 tablespoon tomato paste 1 tablespoon tomato paste
• 1/2 teaspoon red pepper flakes (optional) 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper, to taste Salt and pepper, to taste
• 2 tablespoons breadcrumbs 2 tablespoons breadcrumbs
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories (kcal / KJ): 380 kcal / 1590 KJ
• Fat (total, saturated): 12g, 2g
• Carbohydrates (total, sugars): 50g, 4g
• Protein: 18g
• Fiber: 5g
• Salt: 1.5g

Preparation

1. 1.
   Cook the spaghetti according to package instructions until al dente. Drain and set aside.
2. 2.
   In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until translucent.
3. 3.
   Add the sliced fennel to the skillet and cook until caramelized and tender, about 10 minutes.
4. 4.
   Flake the sardines into the skillet, breaking them into smaller pieces. Stir in the white wine and cook for 2 minutes to allow the alcohol to evaporate.
5. 5.
   Add the vegetable broth, tomato paste, and red pepper flakes (if using) to the skillet. Season with salt and pepper to taste. Simmer for 5 minutes to allow the flavors to meld together.
6. 6.
   Add the cooked spaghetti to the skillet and toss until well coated with the sauce.
7. 7.
   In a separate small pan, toast the breadcrumbs over medium heat until golden brown.
8. 8.
   Serve the Pasta with Sardines and Fennel in individual plates, garnished with toasted breadcrumbs and fresh parsley.

Treat your ingredients with care...

• Fennel — When slicing the fennel bulb, make sure to remove the tough outer layer and use only the tender white bulb. The fronds can be reserved for garnish or used in other recipes.
• Sardines — Look for high-quality sardines packed in olive oil for the best flavor. Remove any bones or skin before flaking them into the skillet.

Tips & Tricks

• For an extra burst of flavor, add a squeeze of lemon juice to the dish before serving.
• If you prefer a spicier kick, increase the amount of red pepper flakes or add a pinch of chili powder.
• Experiment with different types of pasta shapes, such as fusilli or penne, to add variety to the dish.
• If you're not a fan of breadcrumbs, you can substitute them with toasted pine nuts for a different texture.
• To make the dish more substantial, you can add some sautéed cherry tomatoes or roasted red peppers to the sauce.

Serving advice

Serve the Pasta with Sardines and Fennel as a main course, accompanied by a fresh green salad and crusty bread. It pairs well with a glass of crisp white wine, such as Pinot Grigio or Sauvignon Blanc.

Presentation advice

To enhance the presentation, sprinkle some fresh parsley leaves over the plated pasta. The vibrant green color will add a pop of freshness and make the dish visually appealing.