Pilchards with Chopped Capsicum

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Pilchards with Chopped Capsicum
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
193
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie193 kcal(9 %)
Protein6.87 g(7 %)
Fat17 g(15 %)
Carbohydrates5.22 g(3 %)
Sugar added0 g(0 %)
Roughage1.94 g(6 %)
Vitamin A60.45 mg(7,556 %)
Vitamin D1.15 μg(6 %)
Vitamin E0.95 mg(8 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.08 mg(7 %)
Niacin3.01 mg(25 %)
Vitamin B₆0.25 mg(18 %)
Folate12.18 μg(4 %)
Pantothenic acid0.25 mg(4 %)
Vitamin B₁₂2.15 μg(72 %)
Vitamin C75.93 mg(80 %)
Potassium262.87 mg(7 %)
Calcium104.88 mg(10 %)
Magnesium19.29 mg(6 %)
Iron1.11 mg(7 %)
Iodine0.89 μg(0 %)
Zinc0.44 mg(6 %)
Saturated fatty acids2.3 g
Cholesterol34.08 mg
Author of this recipe:
How healthy are the main ingredients?
olive oilrosemarylemon

Ingredients

for
4
Ingredients
8
2 tablespoons
2 teaspoons
fresh rosemary (finely chopped)
1 teaspoon
1
red pepper (deseeded and finely chopped)
1
yellow pepper (deseeded and finely chopped)
1
green pepper (deseeded and finely chopped)
2 tablespoons
extra virgin olive oil
½
lemon (juiced)

Preparation steps

1.
Place the sardines in a dish with a little oil, rosemary and chilli flakes.
2.
Mix the peppers in a bowl with the oil, lemon juice and seasoning and leave to macerate.
3.
Heat a griddle pan until smoking, then cook the sardines for 4-5 minutes each side until cooked through. Serve with the crunchy pepper salad and good bread.