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Fiery grilled sardines with fresh chutney

Sardines are tender little fish that are available fresh, frozen or canned.

What you need

12 fresh sardines, cleaned well
seasoning
1 tsp rapeseed oil for drizzling over the sardines
For the chutney
1 small carrot, peeled and very finely chopped
1/2 red onion, peeled and very finely chopped
1 small red pepper, halved, de-seeded and very finely chopped
1 small red chilli, halved, de-seeded and very finely chopped
1 clove garlic, peeled and crushed
1 cucumber, very finely chopped
rind and juice of 2 lemons
6 tsp balsamic vinegar
3 tsp rapeseed oil
6 tsp fresh chives, finely snipped
6 tsp fresh coriander, chopped

Method

  1. Preheat grill. Put the sardines on a baking tray or grill pan. Season well. Drizzle with a little oil.

  2. In a mixing bowl, mix together all remaining ingredients. Season to taste.

  3. Grill the sardines for 2-3 min each side, turning once. Place onto serving plates and spoon over the fresh chutney.

  4. Serve hot.

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  • Preparation15 minutes
    Cook10 minutes
    Total25 minutes
  • Energy287 kcal/serving
    Fat5.92 g/serving
    Carbohydrates22.88 g/serving
    Glycaemic Index14
    Glycaemic Load0.82
  • Fiery grilled sardines with fresh chutney

Serving suggestion

Serve with sliced crusty French bread.

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 1201 380 10475 8350
Energy (kcal) 287 90.8 2500 2000
Protein (g) 20.7 6.54
Carbohydrate (g) 13.4 4.23 345 275
Fat (g) 18.7 5.92 95 70
Fat (saturated) (g) 3.92 1.24
Fibre (g) 4.41 1.40
Sodium (mg) 483 152
Salt (equivalent) (g) 1.21 0.38 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 688 217 800
Vitamin B-12 (µg) 10.3 3.25 1
Vitamin B-6 (mg) 0.36 0.11 2
Vitamin C (mg) 112 35.6 60
Vitamin D (µg) 729 230 266
Vitamin E (mg) 5.60 1.77 10
Zinc (mg) 1.94 0.61 15
Calcium (mg) 333 105 800
Folate (mcg) 50.4 15.9 200
Iron (mg) 3.63 1.15 14
Magnesium (mg) 64.5 20.4 300
Niacin (mg) 5.43 1.72 18
Pantothenic acid (mg) 1.17 0.37 6
Riboflavin (mg) 0.34 0.11 1.6
Phosphorous (mg) 464 146 800
Thiamin (mg) 0.14 0.04 1.4

This recipe is:

  • Demi-vegDemi-veg
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Demi-vegDemi-veg
Allergy and intolerance profile
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Suitable for cooking in
Occasion
Entertaining
Convenience
Add bread for complete meal
Meal type
Lunch / snacks
Main
Main ingredient
Fish
Cuisine style
Cheffy specials
Classic recipe
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