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Recipe Category / Seafood and Fish

Roasted 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.

Roasted sardines

Method

  • Clean the sardines. With a knife (using the non-sharp side) remove the scales. Then, remove the heads by cutting towards the belly with a sharp knife. Score the belly up until the tail and remove the guts and the spine. The fish should remain attached to the back. If you don’t want to clean them by yourselves, you can ask your fishmonger to do it for you.
  • Rinse the fish under running water and let them drain in a colander. 
  • In a bowl combine the wine, the lemon juice, the olive oil, the oregano, the salt, and the pepper.
  • Put the fish in a baking pan, drizzle them with the marinade, and let them marinate for 30 minutes at room temperature. 
  • Preheat the oven to 180°C (350° F) set to fan. 
  • Divide the garlic slices among the sardines and roast for 30 minutes.
  • Remove from the oven and take off the garlic slices.
  • Serve the sardines warm along with the tomato, the parsley, the lemon slices, and freshly ground pepper. 
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Nutritional
Chart

Nutrition information per portion

253
Calories (kcal)
13 %

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.

13.0
Total Fat (g)
19 %

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.

3.2
Saturated Fat (g)
16 %

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.

0.9
Total Carbs (g)
0 %

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.

0.5
Sugars (g)
1 %

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.

33.0
Protein (g)
66 %

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.

0.5
Fibre (g)
2 %

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.

1.7
Sodium (g)
28 %

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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