Whole Med-style Fish

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Whole Med-style Fish
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Health Score:
Health Score
6,8 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
238
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie238 kcal(11 %)
Protein4.25 g(4 %)
Fat22.6 g(19 %)
Carbohydrates7.5 g(5 %)
Sugar added0 g(0 %)
Roughage1.75 g(6 %)
Vitamin A78.9 mg(9,863 %)
Vitamin D0.58 μg(3 %)
Vitamin E0.74 mg(6 %)
Vitamin B₁0.06 mg(6 %)
Vitamin B₂0.06 mg(5 %)
Niacin1.96 mg(16 %)
Vitamin B₆0.16 mg(11 %)
Folate21.87 μg(7 %)
Pantothenic acid0.21 mg(4 %)
Biotin4.91 μg(11 %)
Vitamin B₁₂1.07 μg(36 %)
Vitamin C15.57 mg(16 %)
Potassium321.7 mg(8 %)
Calcium66.18 mg(7 %)
Magnesium18.7 mg(6 %)
Iron0.7 mg(5 %)
Iodine0.75 μg(0 %)
Zinc0.39 mg(5 %)
Saturated fatty acids3.02 g
Cholesterol17.04 mg
Author of this recipe:
How healthy are the main ingredients?
garlic

Ingredients

for
4
Ingredients
cup
1
onion (finely chopped)
2 cloves
garlic (finely chopped)
2 cups
4
fresh Sardine (gutted and butterflied)

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.