Sauteed Sardine Salad

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Sauteed Sardine Salad
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Health Score:
Health Score
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
457
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie457 kcal(22 %)
Protein21.67 g(22 %)
Fat38.44 g(33 %)
Carbohydrates6.81 g(5 %)
Sugar added1.05 g(4 %)
Roughage1.15 g(4 %)
Vitamin A182 mg(22,750 %)
Vitamin D4.46 μg(22 %)
Vitamin E4.52 mg(38 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.31 mg(28 %)
Niacin7.76 mg(65 %)
Vitamin B₆0.2 mg(14 %)
Folate43.14 μg(14 %)
Pantothenic acid0.55 mg(9 %)
Biotin3.69 μg(8 %)
Vitamin B₁₂7.06 μg(235 %)
Vitamin C13.04 mg(14 %)
Potassium527.88 mg(13 %)
Calcium290.24 mg(29 %)
Magnesium40.78 mg(14 %)
Iron2.49 mg(17 %)
Iodine30 μg(15 %)
Zinc1.13 mg(14 %)
Saturated fatty acids5.35 g
Cholesterol189.74 mg
Author of this recipe:
How healthy are the main ingredients?
Radicchiotomato

Ingredients

for
4
Ingredients
24
fresh Sardine (ready to cook, deboned, heads removed)
1
flour (for sprinkling)
8 tablespoons
3
2
3 tablespoons
1 pinch
2 tablespoons
fresh, chopped Basil leaves
Preparation

Kitchen utensils

1 Teaspoon, 1 Large knife, 1 Small knife, 1 Cutting board, 2 Pots mit Deckel, 1 Wooden spoon, 1 Sieve, 1 Fine grater

Preparation steps

1.
Rinse the sardines well under cold water. Pat dry.
2.
Remove the core from the radicchio. Slice into 1 cm wide pieces.
3.
Dredge the sardines in the flour. Saute both sides in 2 tbsp of hot oil for about 3 minutes until golden brown. Season with salt and pepper. Remove from the pan. Allow to drain on paper towels.
4.
Blanch the tomatoes for a few seconds. Refresh in cold water. Remove the skins and cut into quarters. Remove the seeds and finely chop.
5.
Hard boil the eggs. Refresh in cold water. Peel and chop. Mix with the balsamic vinegar and the remaining olive oil. Add the tomatoes. Season with salt, pepper and sugar.
6.
Divide the radicchio and sardines among the plates. Pour the tomato and egg vinaigrette over the tops. Garnish with the basil. Serve lukewarm or cold.