PanFried Sardine Fillets on Toast Recipe from Pescetarian.Kitchen from pescetarian.kitchen
Introduction
Sardines are small oily fish packed with nutrients. They are an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. Sardines are also an affordable and sustainable seafood option. This recipe of sardines is easy to make and perfect for a quick and healthy meal.
Ingredients
For this recipe, you will need: - 2 cans of sardines in olive oil - 1 onion, chopped - 2 garlic cloves, minced - 1 red bell pepper, chopped - 1 tablespoon of tomato paste - 1 teaspoon of paprika - ¼ teaspoon of red pepper flakes - 1 lemon, juiced - Salt and pepper to taste - Fresh parsley for garnish
Instructions
1. Heat a tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, stirring occasionally. 2. Add the minced garlic and chopped red bell pepper. Cook for another 2-3 minutes until the pepper is tender. 3. Add the tomato paste, paprika, and red pepper flakes. Stir well to combine. 4. Drain the sardines and add them to the skillet. Gently stir to coat the sardines with the sauce. 5. Squeeze the lemon over the sardines and stir gently. 6. Season with salt and pepper to taste. 7. Cook for another 2-3 minutes until the sardines are heated through. 8. Serve hot with fresh parsley for garnish.
Nutrition
Sardines are a powerhouse of nutrients. They are an excellent source of protein, omega-3 fatty acids, vitamin B12, and vitamin D. They are also a good source of calcium, iron, and potassium. This recipe of sardines provides approximately: - 400 calories - 25 grams of protein - 20 grams of fat - 4 grams of fiber - 10 grams of carbohydrates - 400 milligrams of sodium Sardines are also low in mercury and other contaminants that may be present in larger fish.
Conclusion
This delicious and nutritious recipe of sardines is a great way to incorporate this healthy fish into your diet. Sardines are affordable, sustainable, and packed with nutrients. They are also versatile and can be used in a variety of recipes. Give this recipe a try and enjoy a healthy and tasty meal!