Baked Sardines in Pepperonata

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

Suggestions


Indulge in the delightful flavors of the Mediterranean with our Baked Sardines in Pepperonata, a dish that perfectly balances simplicity and sophistication. This dairy-free recipe is not only a feast for the senses but also a healthy choice, clocking in at just 162 calories per serving. Ideal for gatherings, it serves up to eight people, making it a fantastic option for antipasti, starters, or even a light snack.

The star of this dish is the fresh sardines, which are scaled, gutted, and deboned, ensuring a tender and flavorful bite. Paired with a vibrant pepperonata made from blistered red bell peppers, sweet red onion, and aromatic herbs, this dish bursts with color and taste. The addition of dry white wine and white wine vinegar adds a tangy depth, while the capers and fresh parsley provide a delightful contrast to the rich flavors of the sardines.

Perfect for a cozy dinner or an elegant appetizer at your next gathering, this recipe is sure to impress your guests. Serve it alongside grilled crusty bread for a complete experience that will transport you straight to the sun-kissed shores of Italy. With its easy preparation and stunning presentation, Baked Sardines in Pepperonata is a must-try for any cooking enthusiast looking to elevate their culinary repertoire.

Ingredients

  • tablespoons capers drained
  • servings dill and grilled crusty bread fresh chopped (for serving)
  • 0.5 cup cooking wine dry white
  • tablespoons flat-leaf parsley fresh chopped
  •  garlic cloves thinly sliced
  • servings kosher salt freshly ground
  • 0.5 cup olive oil plus more for drizzling
  • 0.5 teaspoons oregano dried
  •  bell peppers 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