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Recipe Category / Seafood and Fish

Greek stuffed sardines

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Greek stuffed sardines

Method

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Clean the sardines and cut them in half.  With a pastry brush, spread 2 tablespoons olive oil and season with salt and pepper.
  • Transfer to a baking pan with a rack, skin-side down, and add oregano.
  • Roast for 8-10 minutes.
  • Grate the tomato on a box grater and drain it to remove the whole moisture. Transfer to a bowl. Alternatively, you can pour the whole tomato into the bowl and add 2 tablespoons dried breadcrumbs in order to soak up the whole moisture.
  • Add salt, pepper, the garlic grated, 2 tablespoons olive oil, the parsley finely chopped, the green part of the spring onions finely chopped, the zest and the juice of the lemon, and mix.
  • Divide the filling from the bowl among half of the sardines and cover with the other half.

For the olive oil-lemon dressing

  • In a bowl add the mustard, the lemon zest and juice, the honey, and mix with a hand whisk.
  • Add the olive oil very slowly, whisking constantly.
  • Add salt, pepper, and mix. If the dressing is too thick, add 1 tablespoon water to thin it out.
  • Pour it over the sardines, sprinkle with parsley, and serve with lemon slices.
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Nutritional
Chart

Nutrition information per portion

493
Calories (kcal)
25 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

41.0
Total Fat (g)
59 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

7.0
Saturated Fat (g)
35 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

3.2
Total Carbs (g)
1 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

2.7
Sugars (g)
3 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

26.0
Protein (g)
52 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.1
Fibre (g)
4 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.8
Sodium (g)
30 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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