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Italian Sardines with Citrus

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Italian Sardines with Citrus
587
calories
Calories
0
Print
easy
Difficulty
45 min.
Preparation
Nutritions
1 serving contains
Fat34.85 g
Saturated Fat Acids4.79 g
Protein50.94 g
Roughage4.56 g
Sugar added0 g
Calorie587
Carbohydrates/g11.81
Cholesterol/mg281.79
Vitamin A/mg179.22
Vitamin D/μg9.53
Vitamin E/mg4.73
Vitamin B₁/mg0.18
Vitamin B₂/mg0.49
Niacin/mg20.37
Vitamin B₆/mg0.42
Folate/μg51.77
Pantothenic acid/mg1.57
Vitamin B₁₂/μg17.74
Vitamin C/mg22.06
Potassium/mg1,303.34
Calcium/mg828.75
Magnesium/mg101.56
Iron/mg7.02
Zinc/mg2.9
Recipe author: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
2
Fennel bulb (sliced into sedges vertically)
28 ounces
fresh Sardine (cleaned)
1
lemon (sliced)
2 cloves
garlic (chopped)
½ cup
½ teaspoon
3 tablespoons
1 tablespoon
pine nut (toasted)
Parsley leaf (to garnish)
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Preparation

Preparation steps

Step 1/4
Wash and trim the fennel and cut into eighths lengthwise. Cut the stalk out of each piece. Fill a wide pan to a depth of about 3 cm with water and bring to the boil. Add the fennel, cover and cook over a low heat for about 10 minutes, then drain thoroughly.
Step 2/4
Wash the sardines and slit open along their stomachs. Loosen the backbones with a knife or spoon handle and pull out. Cut off the heads, then wash, pat dry and season inside and out with salt and pepper.
Step 3/4
Heat the oven to 200ºC (180º fan) 400ºF, gas 6. Grease a baking dish and put in the lemon slices, fennel, sardines. Add the garlic, wine and fennel seeds and drizzle with the olive oil.
Step 4/4
Cover with tin foil and bake the sardines in the oven for about 15 minutes. Serve garnished with the pine nuts and parsley.

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