Stuffed Sardine

Health score
45%
Stuffed Sardine
70 min.
4
766kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 0.8 cup bread crumbs toasted
  • 0.3 cup caciocavallo cheese diced finely
  • servings cracked pepperocini 
  • large eggs 
  • servings fennel fronds 
  • servings flour for coating
  • 0.5 bunch parsley fresh finely chopped
  • pounds sardines fresh
  •  garlic cloves finely chopped
  • servings mint leaves for garnish
  • tablespoons olive oil extra-virgin plus more for drizzling
  •  oranges juiced sliced
  • tablespoon pinenuts lightly toasted
  • 1.5 tablespoons raisins drained
  • servings salt and pepper black freshly ground
  • servings sea salt 
  • 0.5 cup citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • baking pan
  • toothpicks
  • wooden spoon
  • metal skewers
  • wooden skewers

Directions

  1. Toothpicks, metal skewers or wooden skewers soaked in water for 30 minutes
  2. Remove the heads of the sardines and pull out the backbones and entrails. Rinse each sardine in cold water and pat dry with a paper towel. Set aside to soak for about 1 hour in a shallow dish filled with the white wine vinegar. In a 2-quart saucepan, heat the olive oil over medium heat. When the oil begins to shimmer, add 2 cloves sliced garlic and 3 sardines and cook until they disintegrate. Using a wooden spoon, stir in the breadcrumbs until they are well-moistened.
  3. Add the Caviocavallo, raisins, parsley and pine nuts. Season, to taste, with salt and pepper. Continue stirring over medium heat for about 2 minutes.
  4. Remove the stuffing from the heat.
  5. Lay 1 orange slice in each sardine, then spoon 1 tablespoon of the bread crumb stuffing. Using toothpicks, close fish securely.
  6. Using a fork, beat the eggs in a shallow bowl.
  7. Spread some flour in a baking dish. Carefully, so as not to damage the sardines, gently dredge each sardine first through the egg mixture and then through the flour, shaking gently at the end to remove the
  8. excess flour.
  9. Saute in pan with oil until golden brown.
  10. Transfers to plates and garnish with fennel fronds, sea salt, cracked pepperocini, orange juice, extra-virgin olive oil, black pepper and mint leaves.

Nutrition Facts

Calories766kcal
Protein25.35%
Fat54.33%
Carbs20.32%

Properties

Glycemic Index
93.57
Glycemic Load
10.75
Inflammation Score
-9
Nutrition Score
35.525217346523%

Flavonoids

Eriodictyol
0.32mg
Hesperetin
26.87mg
Naringenin
15.05mg
Apigenin
15.42mg
Luteolin
0.41mg
Kaempferol
0.24mg
Myricetin
1.23mg
Quercetin
0.49mg

Nutrients percent of daily need

Calories:765.5kcal
38.28%
Fat:46.53g
71.58%
Saturated Fat:4.94g
30.89%
Carbohydrates:39.15g
13.05%
Net Carbohydrates:34.65g
12.6%
Sugar:10.79g
11.99%
Cholesterol:188.6mg
62.87%
Sodium:448.67mg
19.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.85g
97.69%
Vitamin K:129.27µg
123.11%
Calcium:813.47mg
81.35%
Vitamin C:63.12mg
76.51%
Vitamin B3:13.73mg
68.64%
Phosphorus:679.25mg
67.93%
Selenium:41.44µg
59.21%
Vitamin B2:0.93mg
54.78%
Manganese:0.89mg
44.48%
Zinc:5mg
33.34%
Vitamin B1:0.47mg
31.29%
Vitamin A:1436.6IU
28.73%
Potassium:924.12mg
26.4%
Iron:4.54mg
25.24%
Folate:91.93µg
22.98%
Magnesium:85.5mg
21.37%
Vitamin E:2.84mg
18.95%
Fiber:4.5g
18%
Copper:0.2mg
10.13%
Vitamin B6:0.18mg
8.8%
Vitamin B5:0.87mg
8.69%
Vitamin B12:0.39µg
6.55%
Vitamin D:0.56µg
3.71%