Recipe description
June 11, 2026
Wholegrain Pasta with Sardines and Fennel
Fiber-rich pasta with sardines and fennel for gentle digestion.
Dairy Free
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: celery, egg, fish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from wholegrain pasta and fennel.
- Provides protein from sardines and omega-3 fats for satiety.
- Diversity of plant ingredients (pasta, fennel) supports gut-friendly variety.
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
Noodle soup
200
gram
Sardine
2
piece
Fennel
1
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
Cook the wholegrain pasta according to package instructions until al dente.
2
While the pasta is cooking, heat olive oil in a pan over medium heat.
3
Add the sliced fennel to the pan and sauté until soft, about 5 minutes.
4
Add the sardines to the pan and heat through, breaking them into smaller pieces.
5
Drain the pasta and add it to the pan with fennel and sardines.
6
Toss everything together, seasoning with salt and pepper to taste.
7
Serve immediately, garnished with additional fennel if desired.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
52 g
Carbohydrates
7 g
Fiber
6 g
Sugar
16 g
Fat
2 g
Saturated fat
1 g
Salt
FAQ
Is this recipe gluten-free?
Not gluten-free by default since it uses wholegrain pasta. You can swap in certified gluten-free pasta to make it gluten-free, while the sardines and fennel remain gluten-free.
What type of wholegrain pasta works best?
Any wholegrain pasta works. Look for 100% wholegrain (wheat or durum) and choose a shape you like.
Can I swap sardines for tuna?
Yes, but the flavor and omega-3 content will differ; sardines give a stronger taste and richer texture.
How many servings does this make?
It's flexible; typically 2 servings as a main dish or 2–3 with side dishes, depending on portion sizes.
How should I store leftovers?
Store in an airtight container in the fridge and eat within 2 days; reheat gently.
Can I add other vegetables?
Yes—leafy greens, tomatoes, broccoli, or peas can be stirred in toward the end or sautéed with the fennel.
What are the main health benefits?
Fiber from the wholegrain pasta and fennel supports digestion; sardines provide protein and omega-3 fats; fennel adds polyphenols.
Are there any common allergens in this dish?
It contains fish and gluten; check labels for any added ingredients if you have allergies.
How should I prepare the fennel for cooking?
Trim the stalks and core, slice the fennel bulb, and sauté with the other aromatics until tender.
What wine pairs well with this dish?
A light white wine such as Vermentino or Sauvignon Blanc goes nicely; you can also enjoy it without alcohol.
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