Sardines contain valuable omega-3 fatty acids, lots of vitamin D and E, some iodine and iron. The small edible fish thus helps to lower cholesterol levels, cover iodine and iron requirements and strengthen the bones.
Sardines are also ideal for outdoor grilling. It is best to place the small fish on aluminium grill trays so that the tender meat does not burn or fall apart. As a carbohydrate-rich side dish, jacket potatoes are just as suitable as bread.
(Percentage of daily recommendation)
|Calorie||186 kcal||(9 %)|
|Protein||15 g||(15 %)|
|Fat||11 g||(9 %)|
|Carbohydrates||5 g||(3 %)|
|Sugar added||0 g||(0 %)|
|Roughage||2 g||(7 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||6.2 μg||(31 %)|
|Vitamin E||2 mg||(17 %)|
|Vitamin K||15.8 μg||(26 %)|
|Vitamin B₁||0 mg||(0 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||8 mg||(67 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||24 μg||(8 %)|
|Pantothenic acid||0.5 mg||(8 %)|
|Biotin||8 μg||(18 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||13 mg||(14 %)|
|Potassium||467 mg||(12 %)|
|Calcium||134 mg||(13 %)|
|Magnesium||37 mg||(12 %)|
|Iron||3.3 mg||(22 %)|
|Iodine||23 μg||(12 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||2.3 g|
|Uric acid||288 mg|
|Complete sugar||6 g|
Place raisins in a little water to soak for about 15 minutes.
Remove coarse stems from the spinach. Rinse the leaves thoroughly in cold water and spin dry.
Peel shallots and garlic and finely chop.
Rinse sardines in cold water to strip off any adhering scales. Pat dry carefully. Then hold with the abdominal opening up in your hands, spread apart the meat a little and grasp the backbone at the head of the thumb and index finger.
Carefully pull the bone up and detach. (If this is too complicated, the bone can be left in fish; it is soft enough to eat.)
Rinse thyme, shake dry, and set 1 branch in the abdominal cavity of each sardine. Turn fish in a shallow dish in 1 tablespoon olive oil. Squeeze the soaked raisins.
Heat the remaining olive oil in a skillet, sauté the shallots and garlic over low heat until translucent.
Add spinach and cook for 1 minute. Deglaze with sherry.
Add raisins and cook briefly. Season with salt and pepper.
Heat a grill pan, season sardines slightly with salt and pepper and cook on each side for about 3 minutes over high heat. Spread the fish and spinach on a plate and serve.