Green Leaves with Sardines and Tuna

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Green Leaves with Sardines and Tuna
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 47 min.
Ready in
Calories:
370
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie370 kcal(18 %)
Protein32.05 g(33 %)
Fat24.69 g(21 %)
Carbohydrates5.69 g(4 %)
Sugar added0 g(0 %)
Roughage1.29 g(4 %)
Vitamin A212.99 mg(26,624 %)
Vitamin D2.85 μg(14 %)
Vitamin E0.91 mg(8 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.2 mg(18 %)
Niacin26.02 mg(217 %)
Vitamin B₆0.99 mg(71 %)
Folate10.64 μg(4 %)
Pantothenic acid0.5 mg(8 %)
Biotin0.21 μg(0 %)
Vitamin B₁₂4.14 μg(138 %)
Vitamin C39.15 mg(41 %)
Potassium635.73 mg(16 %)
Calcium158.98 mg(16 %)
Magnesium62.27 mg(21 %)
Iron3.35 mg(22 %)
Zinc0.93 mg(12 %)
Saturated fatty acids3.4 g
Cholesterol74.05 mg
Author of this recipe:
How healthy are the main ingredients?
thymeolive oilrosemaryolive oil

Ingredients

for
4
Ingredients
8
sardine fillets (roughly chopped)
2
Garlic cloves (one chopped, one diced)
4 sprigs
¼ cup
2 tablespoons
2 sprigs
rosemary (chopped)
8
Sage leaf (chopped)
1
chile pepper (diced)
½ cup
white Bread (crusts cut off, crumbled)
1 teaspoon
1 teaspoon
4
Tuna steak (approx. 160 g each)
2 tablespoons
Oil (for frying)
2
Lettuce (leaves torn from stem)

Preparation steps

1.
Place the sardines, chopped garlic and thyme in a mortar and crush everything together. Gradually add the oil and season to taste with the vinegar. Leave to steep at room temperature.
2.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
3.
Mix together the diced garlic, rosemary, sage, chilli, bread, orange and lemon zest to make the topping.
4.
Brush the tuna steaks with oil, season with salt and ground black pepper and roll in the topping, pressing it on firmly so that it stays on the fish.
5.
Heat some oil in an oven-proof dish and carefully place the fish inside. Fry on a medium heat for around 1 minute, turn carefully and transfer the dish to the oven. Roast for 5 min.
6.
Mix the lettuce leaves with 2/3 of the sardine dressing and arrange on plates. Remove the tuna from the oven and slice. Arrange the slices on the lettuce so they overlap. Drizzle with the remaining dressing and serve.