EatSmarter exclusive recipe

Baked Sardines

with Fennel
4.5
Average: 4.5 (2 votes)
(2 votes)
Baked Sardines

Baked Sardines - Fresh fish in a crust of pine nuts

share Share
print
bookmark_border Copy URL
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 35 min.
Ready in
Calories:
231
calories
Calories

Healthy, because

Even smarter

Nutritional values

The essential oils found in fennel, which is rich in vitamin C, stimulate the stomach lining to produce more juice; this is beneficial for the digestion of fatty sardines. Sardines provide valuable omega-3 fatty acids and vitamin D in large quantities: The fatty acids keep the cardiovascular system fit, vitamin D is essential for the bones.

Fennel is one of the vegetables that store a lot of nitrate. The plant nutrient is broken down in the human body into nitrite, which can inhibit the transport of oxygen in the blood; in addition, harmful nitrosamines are produced. Therefore, you should choose organic fennel: it contains little nitrate due to natural fertilisation and slow ripening.

1 serving contains
(Percentage of daily recommendation)
Calorie231 kcal(11 %)
Protein17 g(17 %)
Fat14 g(12 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.5 mg(63 %)
Vitamin D6.2 μg(31 %)
Vitamin E5.5 mg(46 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.6 mg(43 %)
Folate66 μg(22 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium563 mg(14 %)
Calcium132 mg(13 %)
Magnesium59 mg(20 %)
Iron3.6 mg(24 %)
Iodine19 μg(10 %)
Zinc2.6 mg(33 %)
Saturated fatty acids2.7 g
Uric acid262 mg
Cholesterol11 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 tablespoon Pine nuts ((20 grams)
3 tablespoons olive oil
2 tablespoons breadcrumbs (30 grams)
salt
Black pepper
2 sprigs thyme
8 Sardine (ready to cook, without heads, each approximately 50 grams)
1 Fennel bulb (about 150 grams)
½ lemon
How healthy are the main ingredients?
olive oilPine nutsthymesaltSardineFennel bulb
Preparation

Kitchen utensils

1 Small skillet, 1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Mandoline, 1 Brush, 1 Immersion blender, 1 possibly Citrus juicer, 1 Kitchen shears

Preparation steps

1.
Baked Sardines preparation step 1

Toast pine nuts until golden brown in a dry frying pan.

2.
Baked Sardines preparation step 2

Add pine nuts and 1 1/2 tablespoons oil to a bowl and mash fine with an immersion blender.

3.
Baked Sardines preparation step 3

Add breadcrumbs and season with salt and pepper.

4.
Baked Sardines preparation step 4

Rinse thyme, shake dry, pluck off the leaves, chop finely and mix with the breadcrumb mixture.

5.
Baked Sardines preparation step 5

Rinse sardines in cold water, taking care to remove any scales. Pat fish dry. Take sardines with belly opening up in a hand, push apart slightly and grasp the backbone at the head with the thumb and index finger. Gently pull upwards and remove bones. Cut the tail bone with kitchen shears.

6.
Baked Sardines preparation step 6

Rinse and peel fennel, set leaves aside and remove the stalk. Slice fennel bulb into very fine slices.

7.
Baked Sardines preparation step 7

Mix fennel in a bowl with salt and pepper to taste and 1 tablespoon of olive oil. Squeeze half a lemon and mix 1-2 tablespoons juice (to taste) with the fennel. Cut fennel leaves finely and mix with fennel bulb.

8.
Baked Sardines preparation step 8

Line a baking sheet with parchment paper and brush with remaining olive oil.

9.
Baked Sardines preparation step 9

Set sardines skin-side down on the sheet. Top and press each sardine with about 1 tablespoon of breadcrumb mixture. Broil sardines on the second shelf from the bottom under the preheated oven broiler (watching carefully) until golden brown, 4-5 minutes. Serve sardines with fennel.