Main meal€

Baked Sardines with Trieste-Style Sauce

Crispy and juicy baked sardines with a Trieste-style sauce and lemon juice for a quick, healthy and protein-rich Mediterranean meal.

Prep time
15 min
Cook time
10 min
Total time
25 min
Servings
4

Recipe

Fish, anchovy, european, raw
600 g
Oil, olive, extra virgin
1 tbsp
Salt, table, iodized
1 pinch
Garlic, raw
1 clove
Oil, olive, extra virgin
1 tbsp
Parsley, fresh
10 g
Lemon juice, raw
2 tbsp

Per servingTotal
Calories:380 kcal1520 kcal
Protein:37 g148 g
Carbohydrates:2 g8 g
Fat:24 g96 g
Micronutrients
Sugar:0.2 g0.9 g
Saturated fat:1.2 g4.6 g
Cholesterol:0 mg0 mg
Sodium:40.4 mg161.4 mg
Potassium:24.6 mg98.4 mg
Calcium:5.3 mg21.1 mg
Iron:0.2 mg0.7 mg
Magnesium:1.9 mg7.6 mg
Zinc:0.1 mg0.2 mg
Phosphorus:3.2 mg12.8 mg
Vitamin C:6.5 mg25.8 mg
Vitamin A:10.5 µg42.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Thoroughly wash the fresh sardines under cold water and pat them dry on all sides with paper towels.
2
Season the dried sardines with sea salt and freshly ground black pepper.
3
In a larger pan over medium-high heat, heat 15 ml of olive oil.
4
Place the sardines in the hot pan in a single layer and cook for 3 to 4 minutes on one side until a crispy golden-brown crust forms.
5
Carefully turn the fish with kitchen tongs and cook for another 2 to 3 minutes on the other side.
6
Meanwhile, in a small bowl, mix oil, finely chopped garlic, chopped parsley and lemon juice to make the traditional Trieste-style sauce.
7
Transfer the baked sardines to warm plates, drizzle them directly with the prepared Trieste-style sauce and garnish with fresh lemon wedges.
8
Serve immediately while warm with a bowl of fresh green salad or boiled Swiss chard and potatoes.

Nutritional benefits

Thanks to the high content of protein and omega-3 fatty acids in sardines, this dish supports heart function and the maintenance of muscle mass.

Similar recipes

Main meal
15 min
Juicy Chicken on Sweet Potato Mash with Crispy Broccoli
15 min532 kcal53 g52 g15 g
Main meal
20 min
Tropical Rice Bowl with Coconut and Tofu
20 min766 kcal24 g89 g38 g
Main meal
15 min
Perfect Oven-Roasted Chestnuts
15 min560 kcal11 g123 g3 g
Main meal
15 min
Light Crustless Vegetable Quiche with Spinach and Feta
15 min188 kcal13 g6 g12 g
Main meal
10 min
Juicy Turkey Fillet with Crispy Potatoes and Broccoli from the Oven
10 min654 kcal44 g50 g33 g

Share your opinion

0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
Flavor
Prep time
Difficulty
Satisfaction

About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.