Baked Sardine Marinade: Light, Healthy and Cheap

Prepare the marinade of baked sardines: an easy, healthy and economical recipe, perfect for light meals

Baked sardine marinade with vegetables – easy and healthy recipe for light meals, with a tender result

Recipe for 4 people.

Classic (no restrictions), Low carb, Gluten free, Gluten and lactose free, Lactose free

Preparation: 00:45 + time to cool and freeze

Interval: 00:15

TOOLS

1 cutting board(s), 1 bowl(s), 1 refractory(s) (or more, if necessary)

EQUIPMENT

conventional

METERS

cup = 240 ml, tablespoon = 15 ml, teaspoon = 10 ml, teaspoon = 5 ml

SARDINES Ingredients:

– 8 fresh sardines, cleaned and flattened

– lemon to taste (juice)

– salt to taste

– pepper to taste ^B

BAKED SARDINE SCABECHE Ingredients:

– 1 onion, cut into 0.5 cm thick slices

– 3 large, ripe tomatoes, cut into 0.5cm thick slices

– 2/3 units of yellow pepper, deseeded and white part removed, cut into 0.5 cm thick strips (or other strips of your choice)

– 2/3 units of red chilli pepper, cut without seeds and the white part, into 0.5 cm thick strips (optional)

– 4 cloves garlic, minced

– 1 unit of finger-de-moça pepper, seeded, chopped

– 1/2 cup(s) olive oil + a little for greasing and basting before cooking

– 2 tablespoons of white wine vinegar (or other vinegar of your choice)

– pepper to taste ^B

– parsley to taste, chopped

– salt to taste

– pepper to taste ^B

Ingredients TO SERVE:

– extra virgin olive oil to taste

Ingredients FOR DECORATING:

– coriander to taste, chopped

PREPARATION:

1. Separate all the ingredients and utensils for the recipe.
2. Preheat the oven to 180°C.
3. If the sardines are not yet clean and flattened, cut them in half, clean the belly, remove the head and bones. Season with lemon juice, salt and pepper and store in the refrigerator.
4. Cut all vegetables into 0.5cm thick slices to ensure even cooking: onion, tomato, yellow pepper and chilli pepper (optional).
5. Crush the garlic cloves, remove the skin.
6. Open, remove the seeds and chop the chilli pepper(s).
7. Chop the coriander to finish, leave it wrapped in a paper towel.

PREPARATION:

Baked Sardine Marinade – ASSEMBLE;

1. Grease the refractory pan(s) with a drizzle of olive oil and arrange the cherry tomatoes on the bottom.
2. Arrange the seasoned sardines on top of the tomatoes.
3. Place the remaining ingredients: onion, garlic clove, yellow pepper (and red, if using) on ​​top of the sardines.
4. Sprinkle with salt and pepper.
5. Season with a drizzle of extra virgin olive oil.
6. Cover the refractory(s) with aluminum foil.

Baked Sardines:

1. Place the covered refractory(s) in the oven preheated to 180°C.
2. Bake for 15-20 minutes or until the sardines and vegetables are cooked but still tender.

Baked Sardine Marinade – Oil and Vinegar:

1. In a bowl, mix the extra virgin olive oil and vinegar.
2. Remove the pan from the oven and remove the aluminum foil.
3. Drizzle the scallop with the mixture of extra virgin olive oil and white wine vinegar (or other vinegar of your choice) over the already roasted vegetables and sardines.
4. Store in the refractory container(s) and leave to cool.

FINALIZATION AND ASSEMBLY:

1. Serve the Baked marinated sardines on a plate or directly on the plates.
2. Garnish with chopped coriander to taste.
3. Store in the refrigerator, covered, for 3 days.
4. Serving suggestion: Serve with toasted bread, fresh bread or green leaves seasoned to taste.

b) This ingredient/s may contain traces of gluten due to cross-contamination. Gluten does not cause any harm or discomfort to people who are not sensitive or allergic to lactose and can be consumed in moderation without any harm to health. Consumption by celiac subjects, even in small quantities, can cause various reactions. Therefore, we always recommend reading the labels of this ingredient/s and other ingredients that may not be marked very carefully and opting for brands that certify that the product does not contain GLUTEN.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.