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Pasta with Sardines & Fennel
Although sardines are a superb source of omega-3 fatty acids, you could use tuna instead. Use 1-1/2 cans (6 ounces each) of well-drained tuna, separated into flakes.
  • 1 tablespoon olive oil
  • 2 cloves garlic, sliced
  • 1 bulb fennel--trimmed, quartered lengthwise, and thinly sliced (2-1/2 cups)
  • 1 red bell pepper, cut into 1/2-inch squares
  • 1 can (28 ounces) no-salt-added crushed tomatoes
  • 1/4 cup golden raisins
  • 1/2 teaspoon salt
  • 1/2 teaspoon fennel seeds
  • 3 cans (3-3/4 ounces each) sardines, drained
  • 12 ounces linguine or fettuccine
  • 1/4 cup orange juice

1. In large skillet, heat oil over medium heat. Add garlic and cook 1 minute until tender. Stir in fennel and bell pepper and cook, stirring frequently, 10 minutes or until vegetables are crisp-tender.

2. Stir in tomatoes, raisins, salt, and fennel seeds, and bring to a boil. Reduce to a simmer and cook 10 minutes or until sauce is lightly thickened. Stir in sardines and cook 5 minutes longer or until well combined.

3. Meanwhile, in large pot of boiling water, cook pasta according to package directions. Drain. Transfer pasta and sauce to large bowl. Add orange juice and toss well to coat.


Nutritional Information
Per serving: 618 calories, 14g total fat, 1.8g saturated fat, 5.4g monounsaturated fat, 4.7g polyunsaturated fat, 8.7g dietary fiber, 33g protein, 94g carbohydrate, 98mg cholesterol, 938mg sodium.
Good source of: calcium, fiber, iron, magnesium omega-3s, potassium selenium, vitamin B6, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
40