Sardines with chickpeas, lemon & parsley
Sardines cooked on the barbie are a great summer treat - you can cook indoors too in a single pot
Difficulty and servings
Serves 6
Preparation and cooking times
Prep 10 mins
Cook 10 mins
- 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.
- 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.
- Fry the remaining garlic (add another splash of oil if you need to) for 1 min until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 min or until reduced by half.
- Tip in the chickpeas or butter beans 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.
Cooking indoors
If the weather isn't great, simply make this on the hob. You might need to have two burners going if you're using a large pan or baking tray.
Per serving
330 kcalories, protein 24g, carbohydrate 22g, fat 16 g, saturated fat 2g, fibre 4g, sugar 3g, salt 0.72 g
Recipe from Good Food magazine, July 2006.
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http://www.bbcgoodfood.com/recipes/1540/
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Ingredients
- 50g plain flour
- 10 sardines , scaled and cleaned (8 if large)
- zest 2 lemons
- large bunch flat-leaf parsley , leaves only, roughly chopped
- 3 garlic cloves , finely chopped
- 3 tbsp olive oil
- glass white wine (about 125ml)
- 2x 400g cans chickpeas or butterbeans, drained and rinsed
- 250g pack cherry tomatoes , halved
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A fresh-tasting vegetarian supper - this recipe is easily halved to serve two, or doubled for a crowd
4
ratings
Difficulty and servings
Serves 6
Preparation and cooking times
Prep 10 mins
Cook 10 mins
New idea for the barbecue
Ingredients
- 50g plain flour
- 10 sardines , scaled and cleaned (8 if large)
- zest 2 lemons
- large bunch flat-leaf parsley , leaves only, roughly chopped
- 3 garlic cloves , finely chopped
- 3 tbsp olive oil
- glass white wine (about 125ml)
- 2x 400g cans chickpeas or butterbeans, drained and rinsed
- 250g pack cherry tomatoes , halved
Per serving
330 kcalories, protein 24g, carbohydrate 22g, fat 16 g, saturated fat 2g, fibre 4g, sugar 3g, salt 0.72 g
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- You get an online binder, where you can store all your favourite recipes and create menus.
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