Sardine and Fennel Linguine

Sardine and Fennel Linguine

Sardines are packed with vitamins and minerals—including omega-3, calcium, iron, magnesium, phosphorus, potassium, zinc, and manganese. Indulging in this health-friendly fish shouldn’t be too hard to do when tossed in this pasta dish.

Prep Time: 5 minutes  
Cooking Time: 10 minutes

Ingredients (serves 4):

  • 250 grams dry linguine pasta
  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 1 tablespoon fennel seeds, crushed
  • 3 cloves garlic, crushed
  • 1 bottle sardines in olive oil (plain or spicy)
  • 1/2 cup diced tomatoes
  • juice of 1 lemon
  • 1/4 cup freshly grated Parmesan cheese
  • pinch of red pepper flakes, optional


1.  Bring a large pot of lightly salted water to a boil. Add pasta and cook for about 8 minutes.

  While the pasta is cooking, heat olive oil in a skillet over medium heat. Add the onion and fennel seeds. Add the garlic and cook until fragrant. Stir in the sardines with their oil. Add diced tomatoes. When the sardines are heated through, reduce heat to low and simmer until the pasta is ready.

  When the pasta is almost done, drain, and add it to the sardine sauce. Cook with the sauce for about a minute to let noodles absorb the flavor of the sauce. Squeeze lemon juice over the pasta. Divide onto serving plates, and top with grated Parmesan cheese and red pepper flakes.

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