Sardines En Papillote

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Sardines En Papillote
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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
173
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie173 kcal(8 %)
Protein8 g(8 %)
Fat12 g(10 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage2.7 g(9 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.2 μg(16 %)
Vitamin E2.7 mg(23 %)
Vitamin K15.4 μg(26 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.5 mg(36 %)
Folate59 μg(20 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C41 mg(43 %)
Potassium601 mg(15 %)
Calcium49 mg(5 %)
Magnesium34 mg(11 %)
Iron1.4 mg(9 %)
Iodine12 μg(6 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1.9 g
Uric acid128 mg
Cholesterol5 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
12 Sardine (ready to cook, without heads)
salt
freshly ground peppers
1 lemon (juiced)
8 large tomatoes
2 onions
5 garlic cloves
4 Tbsps olive oil
How healthy are the main ingredients?
olive oilSardinesaltlemontomatoonion

Preparation steps

1.
The grill heat up or preheat the oven to grill.
2.

Rinse and pat dry sardines, season with salt and pepper inside and out. Drizzle with about 2 tablespoons of lemon juice.

3.

Rinse tomatoes, cut out stalks and cut into 1 cm (approximately 1/2 inch) thick slices.

4.

Peel onion and garlic. Cut onion into thin slices, chop garlic coarsely. 

5.

Cut out 4 pieces of baking paper (about 30 x 30 cm) (approximately 12 x 12 inches) and spread with tomatoes, onion and garlic. Season with salt and pepper. Place 3 sardines onto each paper square and drizzle with olive oil. Fold paper and seal well. Grill on a hot grill for about 10 minutes. 

6.

Transfer to plates and unfold carefully. Serve with wholewheat baguette.