SARDINES BAKED in TOMATO, CAPERS & OLIVES
Calories
Protein
Carbs
Fats
SARDINES BAKED in TOMATO, CAPERS & OLIVES
Servings: 2
Nutritional values per serving:
calories 427, protein 3.6g, fat 14g (saturated 1.7g), carbs 3.5g (sugar 1g), sodium 1.2g
INGREDIENTS
- 500g fresh sardines, gutted & heads head-off (or mackerel if preferred)
- 10 cherry tomatoes, halved
- 10 pitted Kalamata black olives
- 1 heaped tbsp (10g) capers
- 2 cloves garlic, crushed
- 2 spring onions, sliced
- 1 tbsp olive oil
- handful (25g) flat leaf parsley, chopped
- salt & freshly ground black pepper, to taste
METHOD
- Pre-heat the oven to 180° C.
- Coat the sardines with olive oil and season inside and out with salt and pepper.
- Brush a suitable baking dish with olive oil. The sardines should just fit with ½ cm between them.
- Heat a tablespoon of olive oil in a pan on medium heat. Add the tomatoes, olives, capers, spring onions and half the parsley to the pan. Season with salt and pepper. Simmer for 2 minutes, or until the tomatoes have just softened.
- Place the sardines in the baking dish and pour over the tomato mixture.
- Bake for 10 – 12 minutes, or until the sardines are cooked through.
- Serve with a sprinkling of parsley.
Paul Wallace
Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
For other ideas also try BBC good food