⏱ 65 min total

Fennel Pasta with a Chilli Citrus Crumb

Name: Fennel Pasta with a Chilli Citrus Crumb
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 1 serving
Ingredients: 2 tbsp Olive oil; ½ bulb Fennel bulb; ½ shallot (medium) Shallots; ½ dash Salt; 1 cloves, minced Garlic; 1 ½ tbsp Pine nuts; 1 tsp, leaves Thyme; 4 oz Corn pasta; 2 fl oz White wine; 2 tbsp Breadcrumbs; ½ lemon Lemon zest; ½ orange Orange zest; ½ pepper Red chili pepper

Per 1 serving · 394 g · 13 ingredients

Calories

902

45%
of a 2,000 cal day

Protein
15g
7% of calories
Carbs
120g
54% of calories
Fat
39g
40% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Fennel Pasta with a Chilli Citrus Crumb (394 g) has 902 calories, with 15 g of protein, 120 g of carbohydrates and 39 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (29% DV), dietary fiber (66% DV) and Vitamin C (55% DV). Keep an eye on saturated fat, which provides 25% of the daily value.

Per 100 g

229cal

medium energy density

Protein per 100 cal

1.6g

Net carbs

101g

carbs minus fiber

Fiber

19g

9.3 g sugar

High in

20%+ of the daily value

Protein29%
Dietary fiber66%
Vitamin C55%
Vitamin E40%
Vitamin K98%
Thiamine36%

Good source of

10–19% of the daily value

Riboflavin (B2)18%
Calcium13%

Watch

20%+ of the daily value

Saturated fat25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 50 min

1
Finely slice the shallot and fennel, reserving the green fronds for serving.
2
Heat half of the olive oil in a large frying pan over medium-low heat. Sauté the fennel and shallot with a pinch of salt for 40-50 minutes, stirring regularly, until the fennel is deep golden and very soft. Add water as needed to prevent sticking.
3
Cook the pasta according to package instructions until al dente.
4
Once the fennel is caramelized, add the garlic, pine nuts, and half the thyme. Sauté for 1 minute.
5
Pour the wine over the fennel mixture and increase the heat slightly. Cook until the wine evaporates.
6
In a separate pan, heat the remaining olive oil over medium heat. Fry the remaining thyme and finely chopped chili pepper until fragrant. Stir in the breadcrumbs and cook until golden. Mix in the citrus zests.
7
Add the drained pasta to the fennel pan with a splash of cooking water. Toss well and serve topped with the citrus crumb and reserved fennel fronds.

Vitamins & minerals

Amounts for 1 serving (394 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	79 μg	9%
Vitamin C	50 mg	55%
Vitamin D	0 μg	0%
Vitamin E	6 mg	40%
Vitamin K	118 μg	98%
Thiamine	0.4 mg	36%
Riboflavin (B2)	0.2 mg	18%
Niacin	5 mg	34%
Vitamin B6	1 mg	42%
Folate (B9)	94 μg	24%
Vitamin B12	0 μg	2%
Pantothenic acid	1 mg	22%
Choline	33 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	130 mg	13%
Iron	5 mg	67%
Potassium	1,133 mg	24%
Magnesium	211 mg	50%
Phosphorus	480 mg	69%
Zinc	4 mg	33%
Copper	1 mg	61%
Manganese	2 mg	101%
Selenium	14 μg	26%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	8 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	822 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	119 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0.3 g	—
Methionine	0.2 g	—
Monounsaturated fats	23 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	9 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	8 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 902 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

171min
Walking (3.5 mph)
108min
Cycling (moderate)
75min
Running (6 mph)
127min
Swimming laps

Common questions

How many calories are in Fennel Pasta with a Chilli Citrus Crumb?

One serving of Fennel Pasta with a Chilli Citrus Crumb (1 serving) has 902 calories, which works out to 229 calories per 100 g. That is about 45% of a 2,000-calorie day.

Is Fennel Pasta with a Chilli Citrus Crumb high in protein?

It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 7% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Fennel Pasta with a Chilli Citrus Crumb keto-friendly?

It is hard to fit into a strict keto diet. One serving has 101 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Fennel Pasta with a Chilli Citrus Crumb?

250 mg per serving.

How much sugar is in Fennel Pasta with a Chilli Citrus Crumb?

9.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (394 g)

Calories902

% Daily Value*

Total fat 39g	50%
Saturated fat 5g	25%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 250mg	11%
Total carbohydrate 120g	43%
Dietary fiber 19g	66%
Total sugars 9.3g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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