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Stuffed Sardines Recipe
|Red onion||1 , finely chopped|
|Olive oil||3 Tablespoon|
|Wholegrain breadcrumbs||30 Gram|
|Currants||5 Tablespoon, soaked in water for 15 minutes if very dry|
|Pine kernels||3 Tablespoon|
|Flat leaf parsley||1 Bunch (100 gm), chopped|
|Mixed lemon and orange juice||5 Tablespoon|
|Ground black pepper||To Taste|
|Olive oil spray||1|
|Sardines||12 , scaled, cleaned, flattened out and head and backbone removed|
|Lemon||1⁄2 , cut into 5 mm thick slices|
|Orange||1⁄2 , cut into 5 mm thick slices|
|Bay leaves||12 , broken|
Calories 572 Calories from Fat 313
% Daily Value*
Total Fat 33 g51%
Saturated Fat 7.2 g35.8%
Trans Fat 0 g
Cholesterol 282.2 mg
Sodium 580.5 mg24.2%
Total Carbohydrates 14 g4.7%
Dietary Fiber 3.4 g13.7%
Sugars 5.2 g
Protein 57 g113.3%
Vitamin A 37.5% Vitamin C 76%
Calcium 62.5% Iron 30.1%
*Based on a 2000 Calorie diet
Add the breadcrumbs and cook for 2-3 minutes.
Remove from the heat and add the currants, pine nuts and parsley.
Pour in the citrus juices and stir.
Season with black pepper and mix well.
Allow to cool.
Preheat the oven to 200°C/400°F/gas mark 6.
Lightly oil a baking dish with olive-oil spray.
Fill each sardine with 1-2 teaspoons of filling.
Roll each fish from head to tail.
Pack the sardines tightly together in the dish with their tails sticking up in the same direction.
Sprinkle them with the remaining filling.
Place the orange and lemon slices and the bay leaves around the dish and tucked between the sardines.
Bake for 10-15 minutes until golden.
Serve warm or at room temperature.