Sardine, Potato and Tomato Bake

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Sardine, Potato and Tomato Bake
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Health Score:
Health Score
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
583
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie583 kcal(28 %)
Protein53.35 g(54 %)
Fat30.33 g(26 %)
Carbohydrates25.67 g(17 %)
Sugar added0 g(0 %)
Roughage5.33 g(18 %)
Vitamin A298.44 mg(37,305 %)
Vitamin D9.53 μg(48 %)
Vitamin E5.42 mg(45 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.53 mg(48 %)
Niacin22.12 mg(184 %)
Vitamin B₆0.71 mg(51 %)
Folate83.95 μg(28 %)
Pantothenic acid1.61 mg(27 %)
Biotin12.46 μg(28 %)
Vitamin B₁₂17.74 μg(591 %)
Vitamin C53.1 mg(56 %)
Potassium1,734.01 mg(43 %)
Calcium815.13 mg(82 %)
Magnesium121.79 mg(41 %)
Iron7.21 mg(48 %)
Iodine1.5 μg(1 %)
Zinc3.3 mg(41 %)
Saturated fatty acids4.07 g
Cholesterol281.79 mg
Author of this recipe:
How healthy are the main ingredients?
garlicparsleytomato

Ingredients

for
4
Ingredients
olive oil (for the baking dish)
28 ounces
Sardine (ready-to-cook, heads and bones removed)
3 cloves
garlic (finely chopped)
1 handful
parsley (chopped, a little set aside to garnish)
8
tomatoes (skinned and diced)
2
onions (cut into rings)
ground Saffron
1 ¼ cups
waxy potatoes (thinly sliced)
2 tablespoons

Preparation steps

1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and brush a baking dish with oil.
2.
Season the sardines with salt and ground black pepper and place them next to each other in the prepared baking dish. Top with the garlic, parsley, tomatoes and onion rings and season with salt, a pinch of saffron and ground black pepper.
3.
Layer the potatoes on top of the fish and vegetables, season with salt and ground black pepper, drizzle with oil, cover with aluminium foil and bake for around 20 minutes. Remove the foil and cook for another 10 minutes. Serve garnished with the remaining parsley.