Sardines with Bell Pepper Sauce and Eggplant

0
Average: 0 (0 votes)
(0 votes)
Sardines with Bell Pepper Sauce and Eggplant
share Share
print
bookmark_border Copy URL
Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
420
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie420 kcal(20 %)
Protein10.77 g(11 %)
Fat32.27 g(28 %)
Carbohydrates28.06 g(19 %)
Sugar added0 g(0 %)
Roughage9.44 g(31 %)
Vitamin A58.03 mg(7,254 %)
Vitamin D1.15 μg(6 %)
Vitamin E1.78 mg(15 %)
Vitamin B₁0.26 mg(26 %)
Vitamin B₂0.22 mg(20 %)
Niacin5.96 mg(50 %)
Vitamin B₆0.56 mg(40 %)
Folate88.48 μg(29 %)
Pantothenic acid1.11 mg(19 %)
Biotin0.13 μg(0 %)
Vitamin B₁₂2.15 μg(72 %)
Vitamin C102.38 mg(108 %)
Potassium950.98 mg(24 %)
Calcium147.6 mg(15 %)
Magnesium62.68 mg(21 %)
Iron2.2 mg(15 %)
Iodine1.95 μg(1 %)
Zinc1.01 mg(13 %)
Saturated fatty acids4.39 g
Cholesterol34.08 mg

Ingredients

for
4
Ingredients
2 Eggplant
salt
4 Red Bell pepper
1 garlic
120 milliliters olive oil
1 splash lemon juice
cayenne pepper
50 grams White bread crumbs
8 small Sardine
How healthy are the main ingredients?
Eggplantsaltgarlicolive oilcayenne pepperSardine

Preparation steps

1.

Rinse, trim and cut eggplant into bite-sized pieces. Sprinkle with salt and let stand until some of the water is drawn out, about 10 minutes.

2.

Rinse and halve peppers, remove seeds and ribs and peel (preferably with a peeler). Cut peppers into cubes. Peel and chop garlic. Sauté garlic and peppers in 1 tablespoon hot oil, 1-2 minutes. Remove from the heat and puree, adding a little water if necessary. Season with salt, lemon juice and cayenne pepper.

3.

In a pan, cook breadcrumbs in 2 tablespoons hot olive oil until golden-brown. Remove from the heat.

4.

Rinse and fillet sardines. Pat dry and season with salt and pepper. In a nonstick pan, sauté sardines, skin-side down, in 2 tablespoons hot oil, 1-2 minutes. Then turn fillets, remove from the heat and let stand until cooked through, 1-2 minutes more.

5.

Pat eggplant dry, season with salt and pepper and sauté in 2 tablespoons hot oil until golden-brown, 3-4 minutes.

6.

Divide pepper sauce among plates, top with eggplant and fish fillets and sprinkle with breadcrumbs. Drizzle with a little olive oil and serve.