Sardines escabeche

title="Sardines escabeche"
src="http://venice-fishing.com/wp-content/uploads/2018/12/Sardines-escabeche.jpg" srcset="https://img.taste.com.au/jTclo4lF/w720-h480-cfill-q80/taste/2016/11/sardines-25218-2.jpeg 720w, https://img.taste.com.au/8aA6DNaS/w643-h428-cfill-q90/taste/2016/11/sardines-25218-2.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Sardines escabeche"
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(1) Rate it

• 48:00 Prep


• 0:20 Cook


• 
  6 Servings


• Capable cooks

Featured in
Anti-inflammatory recipes, Budget

Ingredients

• 1kg fresh sardines, cleaned


• 3 tablespoons (1/4 cup) plain flour


• 150ml extra virgin olive oil


• 1 red onion, thinly sliced


• 2 garlic cloves, thinly sliced


• 1 carrot, thinly sliced


• 2 tablespoons chopped flat-leaf parsley


• 2 fresh bay leaves


• 1 teaspoon black peppercorns


• 3-4 thyme sprigs


• 1 teaspoon cumin seeds


• 1/2 cup (125ml) dry white wine


• 1 teaspoon sugar


• 1/3 cup (4 tablespoons) sherry vinegar


• Crusty bread, to serve

Method

• 
  
  
  Step 1
  
  
  
  
  Rinse sardines and dry with paper towel. Season flour with salt and pepper, then lightly dust fish in flour. Shake off excess.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Heat 2 tablespoons of oil in a non-stick frypan over medium heat. Cook fish in batches, adding more oil when necessary, for 2 minutes each side until just cooked. Place in a shallow glass or ceramic dish.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Clean pan, then add remaining oil and cook onion for 3-4 minutes until softened but not coloured. Add garlic and carrot, and cook for 1 minute. Add remaining ingredients and 1/3 cup (80ml) water, then simmer for 2-3 minutes until reduced slightly. Pour over fish and allow to cool, then cover and marinate in the fridge for 24 hours to 2 days. Serve with bread.
  
  
  

• Low carb


• Low sodium


• Low sugar


• Lower gi

Nutrition

• 2378 kj

  Energy




• 41g

  Fat Total




• 8g

  Saturated Fat




• 2g

  Fibre




• 41g

  Protein




• 108mg

  Cholesterol




• 84mg

  Sodium




• 2g

  Carbs (sugar)




• 7g

  Carbs (total)

All nutrition values are per serve

Notes

Bay leaves available from selected greengrocers.

• Author: Valli Little


• Image credit: Mark Roper


• Publication: Taste.com.au

Source: taste.com.au