Baked sardines with tomato and onion

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Baked sardines with tomato and onion

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Ingredients

1 kg of sardines
3 dried onions sliced
2 Bunches of spring onions finely chopped
1 clove of garlic, finely chopped
2 tomatoes fresh, sliced
1 bunch of parsley chopped
1 cup olive oil
juice of 2 lemons
2 tsp. mustard
  • Medium

Ingredients

Directions

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Baked sardines with tomato and onion

Humble sardine is a superfood for our body

From ancient times the sardines of Faliro as well as Kalloni were famous…

The sardine of Kalloni  maintains its reputation with dignity, while Faliro’s disappeared… Sardine is a worthy protagonist of povera cuisine, as it is a key ingredient of a proper and balanced diet. The World Health Organization recommends consuming fatty fish at least twice a week.

The humble sardine is an excellent source of high biological value proteins, it is also an excellent source of high biological value proteins, precious fatty acids as well as a wealth of vitamins and minerals. In fatty fish, the plethora of beneficial effects is due to the omega-3 fatty acids they contain. Sardines are in the eleven fish with the highest content of omega-3 fatty acids. In addition, fish do not contain saturated fatty acids and cholesterol, substances that are responsible for cardiovascular disease and high cholesterol levels.

Sardines should be eaten with their bones so they give our body calcium, phosphorus and vitamin D. They also contain vitamin B12, selenium and iron.

There is also another secret in the nutritional value of sardines, due to their short lifespan they do not manage to accumulate large amounts of mercury.

The sardines are baked with lemon oil and oregano or baked with tomatoes but also stuffed as “married” in many versions or simply grilled.

We have selected and present you baked sardines with tomato and onion. No matter how you make them, the sardines are a great seafood appetizer and ouzo goes very well with them… Baked sardines with tomato and onion

Baked sardines with tomato and onion

From Fotini Kassaveti, famous cook and herbalist

Steps

1
Done

We carefully clean the sardines, first we cut off the head and we clean the entrails carefully.

2
Done

We rinse the fish with sea water or salt water and we let them dry on absorbent paper.

3
Done

In a pan, we spread non-stick paper and we spread the sardines.

4
Done

We top with the slices of the onion, the spring onions, the tomatoes, the parsley and the garlic.

5
Done

We put the olive oil, the lemon juice, the mustard in a bowl and we mix until the ingredients are homogenous.

6
Done

We pour the lemon oil sauce over the pan and sprinkle with pepper or oregano.

7
Done
40 - 45'

We bake in a preheated oven at 180 ° C for 40-45 minutes.

8
Done

We remove from the oven and we leave to cool.

9
Done

We serve with a rich green salad and it is the best lunch.

TDriver

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Zucchini stuffed with Greek cheeses
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Octopus carpaccio from Mytilene with caramelized onions
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Zucchini stuffed with Greek cheeses

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