Marinated Sardines

Seafood
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Ingredients

  • 1 kg fresh sardine, cleaned and flattened out (butterflied) ⓘ
  • 1 cup plain flour
  • 1/2 cup olive oil ⓘ
  • 1 clove garlic, finely chopped ⓘ
  • 1 red chile, seeded & chopped ⓘ
  • 3 tablespoons white wine vinegar
  • 3 tablespoons dry white wine ⓘ
  • 3 tablespoons finely chopped of fresh mint ⓘ
  • salt & pepper ⓘ

Instructions

  1. Dust the sardines in flour.
  2. Fry them in olive oil until they are crisp& brown.
  3. Transfer to a shallow dish.
  4. Clean the pan and in it heat 1/2 cup olive oil, and fry the garlic and chilli in it very briefly.
  5. Add the wine, vinegar and mint, and remove from the heat.
  6. While it is still hot, pour this mixture over the fish.
  7. Season to taste and leave for a couple of hours before serving.

Nutrition & Diet Analysis (per serving)

471 kcal 24% DV
Protein Fat Carbs

Macronutrients

Protein 11.5g 23% DV
Total Fat 30g 38% DV
Carbs 35.1g 13% DV
Fiber 1.4g 5% DV
Sugar 6.9g 14% DV

Electrolytes

Sodium 9789.5mg 100% DV
Potassium 246.3mg 5% DV
Cholesterol 39.3mg 13% DV

Vitamins & Minerals

Vitamin A 8mcg 1% DV
Vitamin C 8.2mg 9% DV
Vitamin D 1.2mcg 6% DV
Calcium 193mg 15% DV
Iron 2.7mg 15% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

salt flour clove garlic white wine fresh sardine olive oil mint

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