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Ингредиенты
- 4 x plum tomatoes
- 12 lrg sardines prepared (qv sardines info)
- Â Â zest and juice of 1 lemon
- 1 x salt and freshly grnd black pepper
- 1 med onion peeled and finely minced
- 4 Tbsp. extra virgin olive oil
- 1 x clove of garlic
- 1 x bulb of fennel trimmed and finely minced saving any green tops
- 1 sm red chilli pounded
- 1 handf flesh basil finely minced 1 handful of fresh parsley finely minced
- 3 x handfuls of breadrnrmbs (equivalent to 6 slices of bread)
- 1 x good handful of pine nuts
- Â Â extra virgin extra virgin olive oil for drizzling
Инструкции
- Score the tomatoes and blanch in boiling water.
- Remove the skins deseed and chop finely.
- Lay out the sardines in a dish and sprinkle with the finely grated lemon zest then squeeze the lemon juice over them.
- Season lightly with salt and pepper. Gently and slowly sweat the onion in the extra virgin olive oil with a healthy pinch of salt in a thickbottomed fryingpan.
- After about 3 min add in the garlic and cook without colouring for another minute.
- Add in the fennel and cook for 1 minute more just to slightly soften the fennel then transfer the contents of the pan to a bowl and allow to cook..
- Add in the tomatoes chilli herbs and breadcrumbs and stir.
- Sprinkle a little of the mix in the bottom of an oil rubbed earthen ware type dish into that the rotted fillets will fit then one by one pat a little more of the mix on each fillet and roll up like a swiss roll.
- Place in the dish sprinkle the remaining herb mix the pine nuts and fennel tops on top drizzle with extra virgin olive oil and bake in a warm oven (highest temperature) for 8 to 10 min till crisp and golden brown.
- Great for lunch dinner or possibly a snack.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 173g | |
| Recipe makes 4 servings | |
| Calories 155 | |
| Calories from Fat 122 | 79% |
| Total Fat 13.82g | 17% |
| Saturated Fat 1.92g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 8mg | 0% |
| Potassium 358mg | 10% |
| Total Carbs 7.81g | 2% |
| Dietary Fiber 2.1g | 7% |
| Sugars 4.6g | 3% |
| Protein 1.5g | 2% |
