Sicilian Orange & Sardine Pasta with Whole-Wheat Spaghetti

Sicilian Orange & Sardine Pasta with Whole-Wheat Spaghetti

Mia

This vibrant Sicilian-inspired pasta brings together the unexpected yet harmonious pairing of briny sardines and bright citrus—a combination that has graced Mediterranean tables for centuries. The dish celebrates the coastal tradition of Sicily, where fishermen would combine their fresh catch with the island's abundant citrus groves, creating meals that were both economical and extraordinarily flavorful.

Whole-wheat spaghetti provides a nutty, hearty base that stands up beautifully to the bold flavors, while delivering extra fiber and nutrients that align perfectly with Mediterranean Diet principles. Wild-caught sardines offer an impressive dose of omega-3 fatty acids, making this dish as nourishing as it is delicious. The addition of fennel adds a subtle anise note that bridges the gap between sea and citrus, while toasted breadcrumbs provide a satisfying textural contrast.

What makes this recipe truly special is how such simple, pantry-friendly ingredients transform into something extraordinary. The orange zest and juice brighten every bite, cutting through the richness of the sardines and olive oil, while garlic and red pepper flakes add depth and gentle heat. This is weeknight cooking at its finest—ready in under 30 minutes, yet sophisticated enough to serve to guests.

Perfect for those seeking heart-healthy meals without sacrificing flavor, this pasta embodies the Mediterranean philosophy of eating well through simple, quality ingredients. It's a dish that proves healthy eating can be both exciting and deeply satisfying.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

25 minutes
None servings
485 calories
Fat 18.00g
Carbs 56.00g
Protein 24.00g

Ingredients

12 ozwhole-wheat spaghetti
4 tbspextra-virgin olive oil, divided
1 mediumfennel bulb, thinly sliced
4 clovesgarlic cloves, thinly sliced
1/2 tspred pepper flakes
2 cans (3.75 oz each)sardines packed in olive oil, drained
1 largeorange, zested and juiced
1/3 cupwhole-wheat breadcrumbs
1/4 cupfresh parsley, chopped
1 tspsalt, for pasta water
1/4 tspblack pepper, freshly ground
2 tbspfennel fronds, chopped (optional)

Equipment

Large pot
Wooden spoon
Cutting board
chef's knife
measuring cups and spoons
large skillet
colander
microplane or fine grater
small bowls
tongs or pasta fork

80/20 Diet

This recipe delivers well over 80% nutrient-dense whole foods including whole-wheat pasta, wild-caught sardines, fresh vegetables, olive oil, and herbs, with only minimal processed components in the canned sardines. The emphasis on anti-inflammatory, fiber-rich ingredients aligns perfectly with the 80/20 principle of prioritizing nutritious choices.

Anti-Inflammatory Diet

Packed with anti-inflammatory ingredients including omega-3-rich sardines, extra virgin olive oil, colorful vegetables, and fresh herbs like parsley and garlic. The whole-wheat pasta provides fiber while avoiding refined carbohydrates, and the citrus adds antioxidants, making this an excellent anti-inflammatory meal.

Clean Eating

This recipe exemplifies clean eating with whole, minimally processed ingredients: whole-wheat pasta, fresh vegetables, wild-caught sardines, extra virgin olive oil, and fresh herbs. It contains no refined sugars, artificial additives, or preservatives, focusing instead on recognizable whole foods in their natural state.

Diabetic Diet

This balanced meal features whole-wheat pasta for controlled carbohydrate release, protein-rich sardines to help stabilize blood sugar, and healthy fats from olive oil. The high fiber content from whole grains and vegetables slows glucose absorption, while avoiding refined sugars and processed ingredients supports glycemic control.

Heart-Healthy Diet

This cardiovascular-protective recipe features omega-3-rich sardines, heart-healthy olive oil, whole grains for fiber, and abundant vegetables while avoiding saturated fats, processed meats, and excessive sodium. The combination of fatty fish, whole-wheat pasta, and fresh ingredients supports healthy cholesterol levels and overall heart health.

High-Fiber Diet

This recipe provides excellent fiber content from whole-wheat spaghetti, fennel, and whole-wheat breadcrumbs, easily delivering 7-10 grams of fiber per serving. The combination of whole grains and vegetables supports digestive health while keeping you satisfied.

Intermittent Fasting

This nutrient-dense pasta provides sustained energy during eating windows with high-quality protein from sardines, complex carbohydrates from whole-wheat spaghetti, and healthy fats from olive oil. The balanced macronutrients and whole food ingredients support stable blood sugar levels and satiety throughout fasting periods.

Intuitive Eating

This satisfying pasta dish honors both pleasure and nourishment without restriction, featuring flavorful ingredients that engage multiple senses through varied textures and bright citrus notes. The recipe provides balanced nutrition with protein, whole grains, and vegetables while celebrating the joy of eating delicious, culturally-rich food.

Mediterranean Diet

This recipe is a quintessential Mediterranean dish, featuring extra virgin olive oil as the primary fat, wild-caught sardines rich in omega-3s, whole-wheat pasta for fiber, and abundant vegetables like fennel. It avoids processed ingredients and red meat while emphasizing the traditional coastal flavors of Sicily with fresh herbs, citrus, and heart-healthy fish.

MIND Diet

This brain-healthy recipe features fatty fish (sardines) rich in omega-3s, whole grains, leafy herbs, vegetables, and olive oil as the primary fat—all key MIND Diet components. It avoids butter, red meat, and processed ingredients while delivering nutrients that support cognitive health and neuroprotection.

Mindful Eating

This vibrant dish engages all the senses with varied textures from tender pasta, crispy breadcrumbs, and crunchy fennel, bright citrus aromas, and colorful ingredients. The whole, minimally processed components and complex flavor profile encourage slow, conscious consumption and sensory appreciation.

Weight Watchers

This recipe aligns with WW principles by featuring lean protein from sardines, whole grains, and plenty of non-starchy vegetables like fennel. It uses minimal added fats, emphasizes nutrient-dense whole foods, and provides a satisfying, flavorful meal that supports weight management goals.

Instructions

1
8 min

Bring a large pot of salted water to a boil over high heat. Add 1 teaspoon of salt to the water.

2

While the water heats, zest the orange using a microplane or fine grater, then cut the orange in half and juice it into a small bowl. Set aside.

2 min
3

Thinly slice the fennel bulb, removing the tough core. Thinly slice the garlic cloves. Chop the fresh parsley and fennel fronds if using.

3 min
4
10 min

Add the whole-wheat spaghetti to the boiling water and cook according to package directions until al dente, typically 9-11 minutes. Reserve 1 cup of pasta cooking water before draining.

5
4 min

While the pasta cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the breadcrumbs and toast, stirring frequently, until golden brown and crispy, about 3-4 minutes. Transfer to a small bowl and set aside.

6
6 min

In the same skillet, add the remaining 2 tablespoons of olive oil over medium heat. Add the sliced fennel and cook, stirring occasionally, until softened and beginning to caramelize, about 5-6 minutes.

7
1 min

Add the sliced garlic and red pepper flakes to the skillet with the fennel. Cook, stirring constantly, until the garlic is fragrant and just beginning to turn golden, about 1 minute.

8

Add the drained sardines to the skillet, breaking them up gently with a wooden spoon into bite-sized pieces. Stir to combine with the fennel and garlic.

1 min
9
2 min

Add the orange zest, orange juice, and black pepper to the skillet. Stir gently to combine and let simmer for 1-2 minutes to allow the flavors to meld.

10

Drain the pasta and add it directly to the skillet with the sardine mixture. Toss everything together, adding reserved pasta water a few tablespoons at a time until the pasta is well coated and the sauce has a silky consistency.

2 min
11

Remove from heat and stir in the chopped parsley. Taste and adjust seasoning with additional salt and pepper if needed.

12

Divide the pasta among four serving bowls. Top each portion with toasted breadcrumbs and garnish with fennel fronds if using. Serve immediately.

1 min

Frequently Asked Questions