Sardines with Chickpeas, Lemon & Parsley

9 20 371
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 6
Sardines with Chickpeas, Lemon & Parsley
Health Highlights

Ingredients


1/3 cup All-purpose white flour
10 sardine (7.5cm long) Sardine, canned in oil, drained (or 8 large)
2 whole lemon(s) Lemon peel (zest)
1 bunch Parsley, Italian, fresh (roughly chopped)
1/2 cup White wine
3 tbsp Extra virgin olive oil
3 clove(s) Garlic (finely chopped)
2 can (15oz) Chickpeas, canned, drained (drained, rinsed)
1 cup Cherry Tomatoes (halved)

Instructions


1. Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix together the lemon zest, parsley and half of the chopped garlic and set aside.

2. Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip) on top of the barbecue and heat until very hot. Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.

3. Fry the remaining garlic (add another splash of oil if you need to) for 1 minute until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 minute or until reduced by half.

4. Tip in the chickpeas and tomatoes, then stir until heated through. Season with plenty of pepper and salt to taste, then nestle the fish back into the pan. Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.

Enjoy!

Notes:

Fish

is a great source of protein and omega 3 fatty acids!

Chickpeas

are a good source of protein and are high in fiber which helps to promote healthy digestion!


Nutrition Facts

Per Portion

Calories 371
Calories from fat 134
Calories from saturated fat 16.9
Total Fat 14.9 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 6.5 g
Cholesterol 28.4 mg
Sodium 536 mg
Potassium 413 mg
Total Carbohydrate 45 g
Dietary Fiber 13.0 g
Sugars 9.3 g
Protein 17.2 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.3
Meat Alternative 1.1
Vegetables 1.8

Energy sources


Pygal4%388.9108701330079691.2866437239989241%454.22245477539707162.977697571049436%324.71213293138123214.5612172469839719%339.10493027860497103.0269754450999941%36%19%AlcoholCarbohydratesFatProtein
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