Baked Sardines
Baked Sardines - Fresh fish in a crust of pine nuts
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.
(Percentage of daily recommendation)
| Calorie | 231 kcal | (11 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 6.2 μg | (31 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 563 mg | (14 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 262 mg | |||
| Cholesterol | 11 mg |
Ingredients
- Ingredients
- 1 Tbsp Pine nuts ((20 grams)
- 3 Tbsps olive oil
- 2 Tbsps 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
Kitchen utensils
Preparation steps
Toast pine nuts until golden brown in a dry frying pan.
Add pine nuts and 1 1/2 tablespoons oil to a bowl and mash fine with an immersion blender.
Add breadcrumbs and season with salt and pepper.
Rinse thyme, shake dry, pluck off the leaves, chop finely and mix with the breadcrumb mixture.
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.
Rinse and peel fennel, set leaves aside and remove the stalk. Slice fennel bulb into very fine slices.
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.
Line a baking sheet with parchment paper and brush with remaining olive oil.
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.
