Sardinhas a Setubal – Portuguese Baked Sardines

May 09, 2023May 9, 20230 13
Sardinhas a Setubal - Delicious Portuguese Baked Sardines
in Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 1/4 lbs fresh sardines
salt
pepper
1 tablespoon olive oil
1 1/4 cups tomatoes ( peeled , seeded , diced )
2 garlic cloves
1 small onion ( finely diced )
4 tablespoons fresh parsley ( chopped )
4 tablespoons fresh dill ( chopped )
1 cup dry white wine

Nutrision Information

Servings Per Recipe
4
Calories
235
Sugar
3g
Fat
12g
Sardinhas a Setubal is a traditional Portuguese dish that is typically enjoyed baked in the oven with tomatoes, garlic, and white wine. The dish features fresh sardines, which are a staple of Portuguese cuisine and are often served grilled, fried, or baked with a variety of seasonings and sauces. Sardines are a popular fish in Portugal due to their abundance in the Atlantic Ocean and their affordability. This dish is easy to prepare and can be served as a main course or as a side dish alongside bread, rice, or potatoes.

Instructions

1.Preheat the oven to 350°F.
2.Clean the sardines and season them with salt and pepper.
3.Heat the olive oil in a frying pan and sauté the garlic and onion until browned.
4.Add the tomatoes, parsley, dill, and white wine to the pan and cook until the liquid has reduced by half.
5.Arrange the sardines in a single layer in a baking dish and pour the sauce over them.
6.Bake for 20-25 minutes or until the sardines are cooked through and the sauce is bubbly.

PROS

Sardinhas a Setubal is a flavorful and healthy seafood dish that is easy to make and perfect for any occasion.
Sardines are a great source of protein and omega-3 fatty acids, which are important for maintaining heart health and brain function.

CONS

Sardines can be an acquired taste for some and may not be appealing to everyone.
Additionally, some people may find the bones of sardines difficult to eat and may need to carefully remove them before consuming the dish.

HEALTH & BENEFITS

Sardines contain high levels of omega-3 fatty acids, which have been linked to a range of health benefits, including reduced inflammation, improved heart health, and better brain function. Additionally, sardines are a good source of protein, vitamins, and minerals, making them a nutritious addition to any diet.

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