Whole Med-style Fish
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
131
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 131 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 10.8 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 252 mg | (6 %) | ||
| Calcium | 19 mg | (2 %) | ||
| Magnesium | 13 mg | (4 %) | ||
| Iron | 0.6 mg | (4 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
In a large saucepan, heat half the olive oil over a medium-high heat and fry the onion and garlic for 4-5 minutes, stirring occasionally, until they start to soften.
2.
Add the tomatoes and a little seasoning and simmer for 5 minutes.
3.
Meanwhile, pre-heat the oven to 180°C | 350F | gas 4.
4.
Pour the tomato sauce into the base of a baking dish and arrange the sardines on top.
5.
Drizzle over the remaining olive oil and season the fish.
6.
Bake for 10-12 minutes until the skin slides easily away from the flesh.
7.
Transfer the tomato sauce onto serving dishes and arrange a sardine on top. Serve immediately.
