Whole Med-style Fish

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Whole Med-style Fish
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
131
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie131 cal.(6 %)
Protein3 g(3 %)
Fat12 g(10 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.2 g(4 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.1 μg(6 %)
Vitamin E2 mg(17 %)
Vitamin K10.8 μg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2 mg(17 %)
Vitamin B₆0.2 mg(14 %)
Folate27 μg(9 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C16 mg(17 %)
Potassium252 mg(6 %)
Calcium19 mg(2 %)
Magnesium13 mg(4 %)
Iron0.6 mg(4 %)
Iodine4 μg(2 %)
Zinc0.3 mg(4 %)
Saturated fatty acids1.8 g
Uric acid45 mg
Cholesterol2 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
cup olive oil
1 onion (finely chopped)
2 cloves garlic cloves (finely chopped)
2 cups canned Tomatoes
4 fresh Sardine (gutted and butterflied)
salt
peppers
How healthy are the main ingredients?
Tomatoolive oilgarlic cloveonionSardinesalt

Preparation steps

1.
In a large saucepan, heat half the olive oil over a medium-high heat and fry the onion and garlic for 4-5 minutes, stirring occasionally, until they start to soften.
2.
Add the tomatoes and a little seasoning and simmer for 5 minutes.
3.
Meanwhile, pre-heat the oven to 180°C | 350F | gas 4.
4.
Pour the tomato sauce into the base of a baking dish and arrange the sardines on top.
5.
Drizzle over the remaining olive oil and season the fish.
6.
Bake for 10-12 minutes until the skin slides easily away from the flesh.
7.
Transfer the tomato sauce onto serving dishes and arrange a sardine on top. Serve immediately.