NUTRITION

SERVINGS

INGREDIENTS

2 oz Whole wheat spaghetti

7.5 oz Sardines in water

0.5 cup Fennel bulb

1 tsp Extra virgin olive oil

2 cloves Garlic

0.25 tsp Red pepper flakes

1 tbsp Lemon juice

0.5 tsp Lemon zest

1 tbsp Fresh parsley

0.25 tsp Sea salt

0.25 tsp Black pepper

PREPARATION

• 1

  Bring a large pot of salted water to a boil and cook the whole wheat spaghetti according to package directions until al dente.

• 2

  While the pasta cooks, thinly slice the fennel bulb and mince the garlic cloves.

• 3

  Heat the olive oil in a large skillet over medium heat, then add the fennel and sauté for 5-7 minutes until softened and slightly caramelized.

• 4

  Stir in the minced garlic and red pepper flakes, cooking for 1 minute until fragrant.

• 5

  Drain the sardines and add them to the skillet, breaking them into large chunks with a wooden spoon.

• 6

  Reserve 0.25 cup of pasta water, then drain the spaghetti and add it to the skillet.

• 7

  Toss the pasta with the sardine mixture, adding the lemon juice, lemon zest, sea salt, and black pepper.

• 8

  Add a splash of the reserved pasta water if needed to loosen the sauce, then stir in the fresh chopped parsley and serve immediately.