Sardines With Green Olive Tapenade
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Food networ, Food4 | 4 | Servings | |
INGREDIENTS
| 12 | Fresh fillets of sardine | |
| skin on | ||
| 4 | T | Olive oil |
| 1 | Courgette, cut into chunks | |
| 1 | Bunc rocket, picked and | |
| chopped | ||
| 2 | Plum tomatoes, peeled | |
| seeded and | ||
| cut into petals | ||
| 10 | Black olives, stoned and | |
| halved | ||
| 100 | g | Cooked chick peas |
| 100 | g | Green beans, topped tailed |
| and | ||
| blanched | ||
| 2 | Cloves garlic, peeled and | |
| chopped | ||
| 50 | Extra virgin olive oil | |
| Zest and juice of 1 lemon | ||
| 100 | g | Stoned green olives |
| 2 | Cloves garlic, peeled | |
| 50 | Extra virgin olive oil | |
| pureed together in | ||
| a food processor |
INSTRUCTIONS
Heat 2 frying pans at the same time. Spoon 2tbsp of the olive oil into each of them, into one toss the courgettes and into the other place the sardine fillets which you will have seasoned. Fry the sardine fillets for 1 1/2 minutes on the skin side then turn and fry for 30 seconds on the flesh side, turn off the heat and allow to rest while you finish the courgettes. Once the courgettes have been sauteed for 2 minutes add the rocket, tomatoes, olives, chick peas, green beans and garlic and toss until the rocket has softened and all is warmed through, season to taste then serve topped with the sardines and tapenade. Spoon the olive oil around and sprinkle with the lemon zest and juices. DISCLAIMER© Copyright 1996 - SelecTV Cable Limited. All rights reserved. Carlton Food Network http://www.cfn.co.uk/ Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 193
Calories From Fat: 130
Total Fat: 14.8g
Cholesterol: 0mg
Sodium: 431mg
Potassium: 408.9mg
Carbohydrates: 12.5g
Fiber: 5.4g
Sugar: <1g
Protein: 6g