Grilled Anchovies (or Sardines) with Christmas Limas, Mint and Chili Oil

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Anchovies (or Sardines) with Christmas Limas, Mint and Chili Oil
545 min.
4
426kcal

Suggestions

Ingredients

  • teaspoon capers 
  • tablespoons extra virgin olive oil plus 
  • 1.5 pounds anchovies fresh (or sardines)
  • head frisée lettuce dry washed and spun
  • cup christmas lima beans 
  • bunch mint leaves 
  • 0.5 medium onion red thinly sliced
  • tablespoons pepper flakes hot
  • tablespoons red wine vinegar 
  •  serrano chilis red seeded roughly chopped

Equipment

  • sauce pan
  • mixing bowl
  • blender
  • grill

Directions

  1. Drain soaked beans, place in 4-quart saucepan with 8 cups water and bring to a boil. Lower heat to high simmer and cook until tender, yet slightly firm to the bite.
  2. Drain and cool.
  3. Place cool beans in a mixing bowl and add onion, mint and extra virgin olive oil. Season with salt and pepper, toss to coat and set aside.
  4. Place remaining half cup of oil into a blender and add chilis, pepper flakes and capers and blend until smooth.
  5. Remove to bottle with lid and set aside.
  6. Preheat grill.
  7. Clean and gut anchovies and place on hottest part of grill, and cook through, about 1 minute per side. Meanwhile, add vinegar to bean mixture and toss to mix.
  8. Add Frisee and stir to coat.
  9. Place on platter.
  10. Remove fish from grill, arrange around salad and serve.

Nutrition Facts

Calories426kcal
Protein37.6%
Fat48.35%
Carbs14.05%

Properties

Glycemic Index
25.88
Glycemic Load
2.59
Inflammation Score
-10
Nutrition Score
36.932608811752%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
0.5mg
Luteolin
1.45mg
Isorhamnetin
0.69mg
Kaempferol
2.13mg
Quercetin
7.8mg

Nutrients percent of daily need

Calories:426.04kcal
21.3%
Fat:22.65g
34.85%
Saturated Fat:4.21g
26.31%
Carbohydrates:14.82g
4.94%
Net Carbohydrates:8.72g
3.17%
Sugar:2.86g
3.17%
Cholesterol:102.06mg
34.02%
Sodium:220.13mg
9.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.64g
79.28%
Vitamin K:179.26µg
170.73%
Vitamin B3:24.51mg
122.55%
Selenium:64.49µg
92.13%
Vitamin A:3458.11IU
69.16%
Iron:7.48mg
41.56%
Phosphorus:384.79mg
38.48%
Potassium:1191.32mg
34.04%
Copper:0.66mg
33.06%
Manganese:0.66mg
32.93%
Vitamin C:27.1mg
32.85%
Calcium:322.52mg
32.25%
Vitamin B2:0.53mg
31.4%
Folate:122.75µg
30.69%
Vitamin E:4.43mg
29.51%
Magnesium:112.07mg
28.02%
Zinc:3.68mg
24.51%
Fiber:6.1g
24.41%
Vitamin B6:0.45mg
22.46%
Vitamin B5:1.99mg
19.92%
Vitamin B12:1.05µg
17.58%
Vitamin B1:0.22mg
14.49%