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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 316.4
  • Total Fat: 10.9 g
  • Cholesterol: 28.4 mg
  • Sodium: 642.6 mg
  • Total Carbs: 42.3 g
  • Dietary Fiber: 8.1 g
  • Protein: 14.3 g

View full nutritional breakdown of BBQed Sardines with Chard, chickpeas, lemon & parsley calories by ingredient
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BBQed Sardines with Chard, chickpeas, lemon & parsley

Submitted by: JWOURMS

Introduction

Based on BBC good food Based on BBC good food
Number of Servings: 6

Ingredients

    50.0g 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
    3.0 tbsp olive oil
    glass white wine (about 125ml)
    2x 400.0g cans chickpeas or butterbeans, drained and rinsed
    250.0g pack cherry tomatoes , halved
    400 g chard

Tips

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.


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Directions

1.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.
2. 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.
3. 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.
4. 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.
Add Chard Stir though to wilt.
Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.





Serving Size: 6 1-1/4 filet and 1 cup veg

Number of Servings: 6

Recipe submitted by SparkPeople user JWOURMS.






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