Sardine Salad
Characteristics
Type of dish: main course
Type of diet:Celiac
Servings: 4 servings
Time: 20 min.
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Type of dish: main course
Type of diet:Celiac
Servings: 4 servings
Time: 20 min.
8 sardine filets, 1/2 handful of fresh spinach leaves, 8 scallions, 1/2 onion, 1 tomato, 50g fresh watercress, Salt, Pepper, Black olive vinaigrette
Place the spinach, the watercress, the chopped scallions, the onion and the tomato in the lower half of the steam cooker. Place the sardine fillets seasoned with salt and pepper in the top half. Steam for 6 minutes. Take out of steam cooker and serve on a platter, placing the watercress first, then the warm vegetables and last, the sardine fillets. To complement the salad, you can prepare a vinaigrette with black olive paste, oil, vinegar, salt and pepper.
NUTRITIONAL TABLE kcal per serve 207,31 Protein 16,31 Carbohydrates5,43 Fats 13,37
Sardines belong to the oily fish group. These fish are rich in omega 3 fatty acids and are high in proteins, and A, B, D and E vitamins. As far as minerals are concerned, sardines contain phosphorus, calcium (abundant in canned sardines when the bones are eaten), magnesium, potassium, iron, zinc and iodine. Polyunsaturated fatty acids are abundant in sardines, especially the omega 3 fatty acids responsible for many of the healthy properties of this fish because they are related to the prevention and treatment of cardiovascular diseases.