Recipe description
July 24, 2026
Spaghetti with sardines and fennel
Spaghetti with sardines and fennel supports gentle digestion and fiber diversity.
Digestive Support
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: egg, fish, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from fennel and plant-forward ingredients.
- Includes fish (sardines) and olive oil for balanced fats and protein.
- Herbs and olive oil provide polyphenols for flavor and gut-friendly nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pasta
200
gram
Sardine
2
piece
Fennel
1
cup
Garlic
2
clove
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
1
tablespoon
Instructions
1
Bring a large pot of salted water to a boil and cook spaghetti according to package instructions until al dente.
2
While pasta cooks, heat olive oil in a skillet over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
3
Add chopped fennel to the skillet and cook until softened, about 5-7 minutes, stirring occasionally.
4
Add sardines to the skillet, breaking them into pieces with a spoon. Cook for 2-3 minutes until heated through.
5
Drain cooked spaghetti and add it to the skillet with the sardine and fennel mixture. Toss to combine.
6
Season with salt and black pepper to taste. Garnish with chopped parsley before serving.
Nutrition
585 kcal
Calories
27 g
Protein
75 g
Carbohydrates
6 g
Fiber
4 g
Sugar
32 g
Fat
5 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish gluten-free?
Not gluten-free as written since it uses spaghetti. Use gluten-free pasta to make it gluten-free and check labels for cross-contamination.
Can I use sardines from a can?
Yes. Use sardines in oil or water from a can. Drain a little if you want less oil, and break them into pieces while cooking.
Can I make this vegetarian or vegan?
The recipe includes sardines. For a vegetarian option, omit the sardines and add chickpeas, olives, fennel, or capers; or use plant-based protein.
How long does it take to make?
About 20–25 minutes in total.
How should I store leftovers?
Cool within two hours and refrigerate up to 2 days. Reheat gently on the stove with a splash of water or olive oil.
What are the health benefits of this dish?
Fennel provides fiber; sardines supply protein and omega-3 fats; overall a balanced meal. Watch sodium if you add extra salt.
Can I swap fennel for something else?
If fennel isn’t available, try leeks, celery, or broccoli. A splash of lemon juice or zest can boost aroma.
How should I adjust the seasoning?
Start with less salt; taste and add pepper gradually. Sardines add saltiness, so adjust accordingly; finish with parsley.
Is this safe during pregnancy or for kids?
Fish is generally safe in moderation; avoid high-mercury fish. Sardines are typically low in mercury. Follow local guidelines and adjust for children’s portions and salt.
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