Pilchards with Chopped Capsicum
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
193
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 193 kcal | (9 %) | ||
| Protein | 6.87 g | (7 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 5.22 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.94 g | (6 %) |
more nutritional values
| Vitamin A | 60.45 mg | (7,556 %) | ||
| Vitamin D | 1.15 μg | (6 %) | ||
| Vitamin E | 0.95 mg | (8 %) | ||
| Vitamin B₁ | 0.07 mg | (7 %) | ||
| Vitamin B₂ | 0.08 mg | (7 %) | ||
| Niacin | 3.01 mg | (25 %) | ||
| Vitamin B₆ | 0.25 mg | (18 %) | ||
| Folate | 12.18 μg | (4 %) | ||
| Pantothenic acid | 0.25 mg | (4 %) | ||
| Vitamin B₁₂ | 2.15 μg | (72 %) | ||
| Vitamin C | 75.93 mg | (80 %) | ||
| Potassium | 262.87 mg | (7 %) | ||
| Calcium | 104.88 mg | (10 %) | ||
| Magnesium | 19.29 mg | (6 %) | ||
| Iron | 1.11 mg | (7 %) | ||
| Iodine | 0.89 μg | (0 %) | ||
| Zinc | 0.44 mg | (6 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Cholesterol | 34.08 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Sardine
- 2 tablespoons olive oil
- 2 teaspoons fresh rosemary (finely chopped)
- 1 teaspoon Chili flakes
- 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.
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