Baked Sardine Moqueca: Easy, Light and Healthy

Discover how to prepare a delicious baked sardine moqueca, light, healthy and easy, perfect for practical and nutritious meals

A tasty and economical moqueca, easy and perfect for healthy meals, prepared with fresh baked sardines

Recipe for 4 people.

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

Preparation: 00:45

Interval: 00:20

TOOLS

1 cutting board(s), 1 bowl(s), 1 refractory(s)

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 ^THE

MOQUECA Ingredients:

– olive oil to taste, for greasing

– 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)

– 2 cloves of garlic, crushed, without peel

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

– 200 ml of coconut milk

– 2 teaspoons palm oil, or as much as you like (optional)

– coriander to taste (leaves) and chopped

– salt to taste

– pepper to taste ^THE

Ingredients TO COMPLETE:

– lemon to taste in quarters (optional)

– pepper sauce to taste (optional) ^THE

PREPARATION:

1. Separate all the ingredients and necessary utensils.
2. The amount of vegetables can be adjusted as needed for the layers.
3. Preheat the oven to 180ºC.
4. Wash the sardines, cut them in half and remove, if necessary, the head, bones and belly. Season with lemon juice, salt and pepper. Book.
5. Chop the onion, wash and cut the tomatoes and peppers into strips or 0.5 cm thick slices.
6. Crush the garlic clove with a knife and remove the skin.
7. Remove the seeds and chop the chili pepper.
8. Wash the coriander well, chop it and keep aside some whole leaves. Wrap in a paper towel.
9. Wash the lemons, cut them into quarters, removing the central white part, and set them aside to serve.

PREPARATION:

Sardine Moqueca:

1. Grease a baking pan with a drizzle of olive oil. The greater the number of sardines, the deeper the refractory must be to accommodate the layers.
2. Make a bed on the bottom of the baking dish with the tomato, onion and pepper slices.
3. Season the vegetables with salt, pepper and a few coriander leaves.
4. Arrange the seasoned sardines on top of this layer of vegetables.
5. Cover the sardines with the remaining vegetables and more coriander leaves.
6. If you are preparing more portions, make more layers, finishing with the vegetables.
7. Place the garlic clove on the plate. Cover with aluminum foil and place in the preheated oven for 15 minutes, or until the sardines and vegetables are cooked but still firm.
8. In a bowl, mix the coconut milk, palm oil (if using) and chopped chili pepper.
9. Remove the moqueca from the oven, remove the aluminum foil and drizzle with this mixture.
10. Return to the oven for 5-10 minutes, just long enough to heat up and reduce the liquids.
11. Remove from the oven, remove the film and season with salt and pepper to taste.

FINALIZATION AND ASSEMBLY:

1. Serve to sardine moqueca directly into the refractory.
2. Garnish with chopped fresh coriander to taste.
3. Serving suggestion: white rice and palm flour.
4. Serve with lemon quarters or pepper sauce, if desired.

a) 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.