Sardine and Potato Bake

May 09, 2023May 9, 20230 1
Sardine and Potato Bake recipe
in Main

Prep

30 min

Cook

55 min

Ready In

1 hr 25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 lbs potatoes
2 lbs sardines , cleaned with heads and tails removed
1 tablespoon olive oil , plus extra for oiling
1 onion , chopped
3 garlic cloves
2 tablespoons parsley , chopped ( fresh )
12 ounces tomatoes , peeled and sliced
2 tablespoons fresh mixed herbs ( parsley , thyme , oregano , etc . )
1/2 cup dry white wine
salt and pepper , to taste

Nutrision Information

Servings Per Recipe
6
Calories
525
Sugar
5g
Fat
22g
Sardine and Potato Bake is a hearty, flavorful dish that is perfect for a cozy evening meal. This dish combines tender potatoes, flaky sardines, and a savory tomato and herb sauce to create a unique, satisfying flavor. Sardines have been enjoyed in Mediterranean cuisine for centuries, and they are a good option for those looking for a sustainable, affordable type of fish. This recipe is easy to prepare, and can be served alongside a fresh salad or crusty bread. For those looking to expand their palate, Sardine and Potato Bake is a delicious way to try something new.

Instructions

1.Preheat the oven to 400°F (200°C).
2.Peel and thinly slice the potatoes.
3.In a large pan, sauté the onions and garlic in a tablespoon of olive oil until translucent.
4.Add the tomatoes, mixed herbs and white wine to the pan and cook for a few more minutes.
5.In a large greased baking dish, layer the potatoes and sardines alternately.
6.Pour the tomato and herb mixture over the top of the potatoes and sardines.
7.Season with salt and pepper to taste.
8.Cover with foil and bake for 30 minutes.
9.Remove the foil and bake for an additional 20-25 minutes until golden brown and crispy on top.

PROS

This dish is a great source of protein and healthy fats, as well as being a good source of carbohydrates.

The combination of sardines and potatoes creates a delicious, unique flavor that’s perfect for those looking to expand their palate.

CONS

Sardines can be an acquired taste, and some people may not enjoy the strong flavor of the fish.

This dish can also be high in sodium, especially if you use canned sardines.

Preparing the sardines can be time-consuming, as they require cleaning and removing the heads and tails.

HEALTH & BENEFITS

Sardines are an excellent source of omega-3 fatty acids, which are important for heart health and may help to reduce inflammation in the body.
They are also a good source of protein, vitamins D and B12, and minerals like calcium and iron.
Potatoes are a great source of carbohydrates, fiber, and potassium, and have been linked to a reduced risk of heart disease and improved blood sugar control.

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