Baked Sardines in Pepperonata

Dairy Free
Health score
47%
Baked Sardines in Pepperonata
45 min.
8
162kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our delightful Baked Sardines in Pepperonata! This mouthwatering dish is not only dairy-free but also packed with wholesome ingredients, making it the perfect choice for an antipasti plate, starter, or hearty snack. With its enticing blend of roasted red bell peppers, aromatic garlic, and succulent sardines, this recipe is sure to impress your family and friends.

The rich, tangy pepperonata serves as a stunning base, bringing together the sweetness of caramelized onions and the herbaceous notes of fresh parsley and dill. Each bite of tender sardines complements this flavor palette beautifully, and the hint of white wine and vinegar adds a refreshing acidity that balances the dish perfectly. Plus, with just 162 calories per serving, you can enjoy this exquisite meal without any guilt!

Perfectly suited for gatherings or a cozy night in, this dish is both simple and sophisticated. Serve it alongside grilled crusty bread, allowing your guests to savor every last bit of the delicious pepperonata. So why wait? Gather your ingredients and dive into a culinary adventure that celebrates the vibrant and wholesome essence of Mediterranean cuisine.

Ingredients

  • tablespoons capers drained
  • servings top fresh chopped (for serving)
  • 0.5 cup wine dry white
  • tablespoons parsley fresh chopped
  •  garlic clove thinly sliced
  • servings pepper freshly ground
  • 0.5 cup olive oil plus more for drizzling
  • 0.5 teaspoons oregano dried
  •  bell pepper red
  • 0.5 medium onion red thinly sliced
  •  sardines fresh whole
  • tablespoon sugar 
  • tablespoons tomato paste 
  • 0.5 cup citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • plastic wrap
  • baking pan
  • broiler

Directions

  1. Preheat broiler. Broil peppers on a broilerproofrimmed baking sheet, turningoccasionally, until blistered all over, 8–10minutes.
  2. Transfer to a medium bowl, coverwith plastic wrap, and let sit 15 minutes.Peel, seed, and slice into 1/2"-wide strips.
  3. Reduce oven temperature to 450°F.
  4. Heat1/4 cup oil in a large skillet over medium heat.
  5. Add onion and garlic; season with salt andpepper and cook, stirring occasionally, untilsoftened, 8–10 minutes. Increase heat tomedium-high, add tomato paste and sugarand cook, stirring, until tomato paste isbeginning to darken, about 1 minute.
  6. Addwine and vinegar and cook, stirring often,until slightly reduced, about 2 minutes.
  7. Mixin roasted peppers, parsley, capers, andoregano. Cook, stirring occasionally, untilslightly thickened, about 5 minutes.
  8. Transferpepperonata to a shallow 3-quart baking dish.
  9. Season sardines inside and out with saltand pepper; lay on top of pepperonata.
  10. Drizzle with oil and bake until sardines arefirm and beginning to brown, 15–20minutes. Top with dill, drizzle with more oil,and serve with bread.

Nutrition Facts

Calories162kcal
Protein27.37%
Fat51.83%
Carbs20.8%

Properties

Glycemic Index
46.07
Glycemic Load
2.76
Inflammation Score
-9
Nutrition Score
13.839130194291%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
2.17mg
Luteolin
0.39mg
Isorhamnetin
0.34mg
Kaempferol
2.7mg
Myricetin
0.16mg
Quercetin
5.01mg

Nutrients percent of daily need

Calories:161.68kcal
8.08%
Fat:8.85g
13.62%
Saturated Fat:0.43g
2.69%
Carbohydrates:7.99g
2.66%
Net Carbohydrates:6.25g
2.27%
Sugar:4.99g
5.55%
Cholesterol:21.28mg
7.09%
Sodium:98.41mg
4.28%
Alcohol:1.54g
100%
Alcohol %:1.11%
100%
Protein:10.52g
21.03%
Vitamin C:79.27mg
96.09%
Vitamin A:2097.82IU
41.96%
Vitamin K:22.94µg
21.84%
Vitamin B3:3.62mg
18.08%
Calcium:172.77mg
17.28%
Phosphorus:151.2mg
15.12%
Vitamin B2:0.22mg
12.73%
Manganese:0.22mg
11.24%
Vitamin B6:0.21mg
10.54%
Vitamin E:1.55mg
10.36%
Potassium:334.9mg
9.57%
Selenium:6.36µg
9.08%
Folate:32.85µg
8.21%
Zinc:1.14mg
7.63%
Fiber:1.74g
6.97%
Magnesium:24.98mg
6.25%
Iron:1.11mg
6.16%
Vitamin B1:0.07mg
4.73%
Vitamin B5:0.22mg
2.24%
Copper:0.04mg
2.22%
Source:Epicurious