Main meal$

Pečene sardele s tržaško omako

Hrustljave in sočne pečene sardele s tržaško omako ter limoninim sokom za hiter, zdrav in z beljakovinami bogat mediteranski obrok.

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
Sveže sardele temeljito operite pod hladno vodo ter jih z vseh strani osušite s papirnatimi brisačami.
2
Osušene sardele začinite z morsko soljo in sveže mletim črnim poprom.
3
V večji ponvi na srednje močnem ognju segrejte 15 ml oljčnega olja.
4
Sardele položite v vročo ponev v eni plasti in jih pecite 3 do 4 minute na eni strani, da se ustvari hrustljava zlato-rjava korica.
5
Ribe previdno obrnite s kuhinjsko prijemalko ter jih pecite še 2 do 3 minute na drugi strani.
6
Medtem v manjši skledici zmešajte olje, drobno sesekljan česen, sesekljan peteršilj in limonin sok, da dobite tradicionalno tržaško omako.
7
Pečene sardele preložite na tople krožnike, jih neposredno prelijte s pripravljeno tržaško omako ter obložite s krhlji sveže limone.
8
Takoj toplo postrezite s skledo sveže zelene solate ali kuhanim blitvinim krompirjem.

Nutritional benefits

Zaradi visoke vsebnosti beljakovin in omega-3 maščobnih kislin v sardelah, ta jed podpira delovanje srca ter vzdrževanje mišične mase.

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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.