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Ингредиенты
- 12 x Fresh fillets of sardine, skin on
- 4 Tbsp. Extra virgin olive oil
- 1 med Courgette, cut into chunks
- 1 lrg Bunc rocket, picked and minced
- 2 x Plum tomatoes, peeled, seeded and cut into petals
- 10 x Black olives, stoned and halved
- 100 gm Cooked chick peas
- 100 gm Green beans, topped, tailed and blanched
- 2 x Cloves garlic, peeled and minced
- 50 ml Extra virgin extra virgin olive oil
- Â Â Zest and juice of 1 lemon
- 100 gm Stoned green olives
- 2 x Cloves garlic, peeled
- 50 ml Extra virgin extra virgin olive oil, (pureed together in a food processor)
Инструкции
- Heat 2 frying pans at the same time. Spoon 2tbsp of the extra virgin olive oil into each of them, into one toss the courgettes and into the other place the sardine fillets that you will have seasoned.
- Fry the sardine fillets for 1 1/2 min on the skin side then turn and fry for 30 seconds on the flesh side, turn off the heat and allow to rest while you finish the courgettes.
- Once the courgettes have been sauteed for 2 min add in the rocket, tomatoes, olives, chick peas, green beans and garlic and toss till the rocket has softened and all is warmed through, season to taste then serve topped with the sardines and tapenade. Spoon the extra virgin olive oil around and sprinkle with the lemon zest and juices.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 236g | |
| Recipe makes 4 servings | |
| Calories 705 | |
| Calories from Fat 631 | 90% |
| Total Fat 70.78g | 88% |
| Saturated Fat 9.77g | 39% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 86mg | 4% |
| Potassium 428mg | 12% |
| Total Carbs 16.72g | 4% |
| Dietary Fiber 4.8g | 16% |
| Sugars 2.6g | 2% |
| Protein 4.32g | 7% |
