Herb-crusted Oily Fish

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Herb-crusted Oily Fish
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
358
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie358 kcal(17 %)
Protein10.16 g(10 %)
Fat18.24 g(16 %)
Carbohydrates38.87 g(26 %)
Sugar added0 g(0 %)
Roughage0 g(0 %)
Vitamin A3.84 mg(480 %)
Vitamin D0.58 μg(3 %)
Vitamin E0.29 mg(2 %)
Vitamin B₁0.53 mg(53 %)
Vitamin B₂0.24 mg(22 %)
Niacin6.21 mg(52 %)
Vitamin B₆0.09 mg(6 %)
Folate58.98 μg(20 %)
Pantothenic acid0.38 mg(6 %)
Biotin0.54 μg(1 %)
Vitamin B₁₂1.26 μg(42 %)
Vitamin C0 mg(0 %)
Potassium153.48 mg(4 %)
Calcium144.66 mg(14 %)
Magnesium27.9 mg(9 %)
Iron2.96 mg(20 %)
Zinc0.94 mg(12 %)
Saturated fatty acids2.69 g
Cholesterol17.04 mg
Author of this recipe:

Ingredients

for
4
Ingredients
¼ cup
olive oil (use instead of argan oil)
4
whole cornish sardines (gutted and cleaned)
2 cups
lemons (juiced from one lemon)
How healthy are the main ingredients?
olive oillemonrosemarythymesalt

Preparation steps

1.
Pre-heat the grill to medium-hot.
2.
Rub the sardines with the olive oil, then roll in the breadcrumbs. Season well and sit on a grilling tray.
3.
Lay the rosemary and thyme sprigs on top of the fish.
4.
Grill for 5-7 minutes, turning once until the fish is cooked and the breadcrumbs are golden and crunchy.
5.
Remove from the grill when ready and arrange on serving plates. Season with the lemon juice and serve immediately.
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