Serves 4
High levels of fish consumption have been
associated with lower risk of mortality
of heart disease. Tomatoes have a very high
lycopene content - which is great for your
health. Check out this Greek dish. It has
been said that once you have tasted this
classic Greek dish, you'll dream of Greece
forever.
Ingredients
8 fresh sardines, cleaned, head removed
Flour for coating
Olive oil for shallow frying
(Ingredients for the sauce)
4 tbsp olive oil
1 tbsp flour
60 ml red-wine vinegar
425 g tin chopped tomatoes
2 tsp rosemary, or 3 tsp chopped fresh rosemary
1 tsp dried oregano
2 garlic cloves, crushed freshly ground
black pepper, to taste
1 tsp sugar
Fresh rosemary sprigs, to garnish
Lemon wedges, to serve
Method
1. Wash the sardines and pat dry with paper
towels. Layout on a chopping board and dredge
with flour on both sides.
2. Heat the oil and cook the fish, in batches,
for about 5 minutes, or until golden and
cooked through. Using a slotted spoon, transfer
the fish to a dish lined with paper towels
to drain. Tent the fish with kitchen foil
to keep warm.
3. To make the sauce, heat the olive oil
in a medium- sized saucepan and stir in
the flour to make a roux. Cook for 30 seconds,
then gradually stir in the red-wine vinegar
and add the chopped tomatoes, rosemary,
oregano and garlic. Season with freshly
ground black pepper and stir in the sugar.
Cover and simmer for 15-20 minutes, until
thickened, stirring occasionally.
4. Arrange the sardines on a warm serving
platter and pour the sauce over them. Garnish
with fresh rosemary sprigs and serve with
lemon wedges.
Protein: Med
Saturated Fat: Low
Unsaturated fat: Med
Glycaemic Index: Low
Insoluble Fibre: Low
Cholesterol: Low
Anti-Oxidant level: High
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