SARDINAS EMPANADAS

BREADED SARDINES

UTENSILS
1 Cutting Board
1 Chef’s Knife
1 Mixing Bowl
1 Mixing Spoon
1 Spatula
1 Baking Dish

INGREDIENTS
1kg Sardines
Flour for breading
1 Red Pepper
1 Yellow Pepper
Garbanzo beans, cooked
1dL Extra Virgin Olive Oil
2 Chive Sprigs
Salt

1/2 Onion
1/2 teaspoon Salt
8 Black Peppercorns
1/2 teaspoon mustard
1 tablespoon White Wine Vinegar
1 pinch Sugar
1dL Extra Virgin Olive Oil

FOOD GROUPS PRESENT IN RECIPE
Fish and Seafood: Sardines
Vegetables: Red pepper, Yellow pepper, onion,
Legumes: Garbanzo beans
Olive Oil
Grains: Bread

PREPARATION

Clean sardines by opening and removing the spine. Wash well with running water.
Roast the red and yellow peppers in the oven with a drizzle olive oil and dash of salt at 180 degrees Celsius for 20 minutes.   Peel the peppers, remove two yellow and two red strips of pepper and set aside for garnish.  With the remaining pepper, dice into cubes and reserve the excess juice.   Peel, wash and chop the onion into cubes.

Black pepper vinaigrette: It is recommended to prepare the vinaigrette one day in advance so that the marinade of flavours develops.  Mix together the peppercorns, dash of sugar, 1/2 teaspoon of salt, mustard and a few drops of the vinegar in a mixing bowl.  Incorporate the diced peppers, the excess juice and chopped onions.  Drain and wash the garbanzo beans and add to the bowl and set aside.  Salt the sardines and dredge in flour, lightly covering both sides.  Preheat sauté pan or grill with drizzle of olive oil over medium to high heat.  Place sardines in pan and fry fish for 1 to 2 minutes.   Next place the fried sardines in an oven dish for roasting at 180 degrees Celsius for 15 minutes.

PRESENTATION
Remove the fish from the oven and arrange sardines on a serving plate.  Garnish with the salad and vinaigrette.

KIDS’ PREPARATION
Children can help with the breading of the fish, mixing of the vinaigrette salad and garnishing the plate.

NUTRITIONAL AND CULTURAL CURIOSITIES
Sardines are a traditional part of the Mediterranean diet and are incorporated into many dishes. Sardines are an excellent source of protein, omega-3 fatty acids, vitamins and minerals.   Garbanzo beans are a rich source of fibre, minerals and vegetable protein. 

USEFUL TIP
Fresh sardines are available from May through October whereas preserved and marinated sardines can be enjoyed year round.