Sardines in a Fennel-Spiked Tomato Sauce: Sarde alla Marinara

Dairy Free
Health score
28%
Sardines in a Fennel-Spiked Tomato Sauce: Sarde alla Marinara
55 min.
6
299kcal

Suggestions

Ingredients

  • tablespoon bread crumbs 
  • cups tomatoes canned coarsely chopped
  • 0.3 cup cooking wine dry white
  • tablespoon fennel seeds crushed
  • 1.5 pounds sardines fresh cleaned
  • tablespoons olive oil extra-virgin plus more for pan
  •  onion thinly sliced
  • servings salt and pepper 

Equipment

  • sauce pan
  • oven

Directions

  1. Preheat the oven to 425 degrees F.
  2. In a saucepan over medium-low heat, gently saute the onion in 3 tablespoons of oil until soft and golden but not beginning to brown.
  3. Add the chopped tomatoes and cook, stirring occasionally, for about 10 minutes, or until most of the juice has evaporated and the tomatoes have reduced to a thick jam. Stir in about half of the fennel seeds and add salt and pepper, to taste.
  4. Use a little more oil to grease an oven dish large enough to hold the sardines in 1 layer.
  5. Add all but 1/3 cup tomato sauce and spread it over the bottom of the dish.
  6. Arrange the fish on top of the tomato sauce in 1 layer.
  7. Sprinkle a little salt, the bread crumbs, and the remaining fennel seeds on top of the fish.
  8. Drizzle on the wine, then dot with the remaining tomato sauce.
  9. Bake in the oven for about 20 minutes.
  10. Serve immediately.

Nutrition Facts

Calories299kcal
Protein28.24%
Fat58.75%
Carbs13.01%

Properties

Glycemic Index
13.33
Glycemic Load
2.08
Inflammation Score
-5
Nutrition Score
12.788261054975%

Flavonoids

Malvidin
0.01mg
Catechin
0.1mg
Epicatechin
0.07mg
Hesperetin
0.05mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.73mg

Nutrients percent of daily need

Calories:298.56kcal
14.93%
Fat:19.39g
29.83%
Saturated Fat:1.03g
6.44%
Carbohydrates:9.66g
3.22%
Net Carbohydrates:7.34g
2.67%
Sugar:4.56g
5.06%
Cholesterol:43.09mg
14.36%
Sodium:314.89mg
13.69%
Alcohol:1.37g
100%
Alcohol %:0.74%
100%
Protein:20.97g
41.93%
Calcium:365.56mg
36.56%
Vitamin B3:6.86mg
34.31%
Phosphorus:290.63mg
29.06%
Vitamin B2:0.35mg
20.82%
Manganese:0.42mg
20.77%
Selenium:12.35µg
17.64%
Potassium:553.72mg
15.82%
Zinc:2.14mg
14.27%
Vitamin E:2.02mg
13.48%
Iron:2.22mg
12.35%
Magnesium:46.55mg
11.64%
Vitamin C:8.99mg
10.89%
Fiber:2.32g
9.27%
Vitamin B1:0.14mg
9.01%
Copper:0.17mg
8.52%
Vitamin K:8.73µg
8.31%
Vitamin B6:0.16mg
7.82%
Vitamin A:345.25IU
6.9%
Folate:15.89µg
3.97%
Vitamin B5:0.26mg
2.62%