Healthy Recipes

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SARDINES COOKED WITH TOMATOES & ROSEMARY

   

Serves 4

High levels of fish consumption have been associated with lower risk of mortality of heart disease. Tomatoes have a very high lycopene content - which is great for your health. Check out this Greek dish. It has been said that once you have tasted this classic Greek dish, you'll dream of Greece forever.

Ingredients
8 fresh sardines, cleaned, head removed
Flour for coating
Olive oil for shallow frying

(Ingredients for the sauce)
4 tbsp olive oil
1 tbsp flour
60 ml red-wine vinegar
425 g tin chopped tomatoes
2 tsp rosemary, or 3 tsp chopped fresh rosemary
1 tsp dried oregano
2 garlic cloves, crushed freshly ground black pepper, to taste
1 tsp sugar
Fresh rosemary sprigs, to garnish
Lemon wedges, to serve

Method
1. Wash the sardines and pat dry with paper towels. Layout on a chopping board and dredge with flour on both sides.
2. Heat the oil and cook the fish, in batches, for about 5 minutes, or until golden and cooked through. Using a slotted spoon, transfer the fish to a dish lined with paper towels to drain. Tent the fish with kitchen foil to keep warm.
3. To make the sauce, heat the olive oil in a medium- sized saucepan and stir in the flour to make a roux. Cook for 30 seconds, then gradually stir in the red-wine vinegar and add the chopped tomatoes, rosemary, oregano and garlic. Season with freshly ground black pepper and stir in the sugar. Cover and simmer for 15-20 minutes, until thickened, stirring occasionally.
4. Arrange the sardines on a warm serving platter and pour the sauce over them. Garnish with fresh rosemary sprigs and serve with lemon wedges.


Protein: Med
Saturated Fat: Low
Unsaturated fat: Med
Glycaemic Index: Low
Insoluble Fibre: Low
Cholesterol: Low
Anti-Oxidant level: High

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