Sardines Wot Sarines Stew Recipes
SARDINES WITH CHICKPEAS, LEMON & PARSLEY
Sardines cooked on the barbie are a great summer treat - you can cook indoors too in a single pot
Provided by Good Food team
Time 20m
Number Of Ingredients 9
Steps:
- Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix together the lemon zest, parsley and half of the chopped garlic and set aside.
- Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip) on top of the barbecue and heat until very hot. Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.
- Fry the remaining garlic (add another splash of oil if you need to) for 1 min until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 min or until reduced by half.
- Tip in the chickpeas or butter beans and tomatoes, then stir until heated through. Season with plenty of pepper and salt to taste, then nestle the fish back into the pan. Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.
Nutrition Facts : Calories 330 calories, Fat 16 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 3 grams sugar, Fiber 4 grams fiber, Protein 24 grams protein, Sodium 0.72 milligram of sodium
SARDINES WOT (SARINES STEW)
Make and share this Sardines Wot (Sarines Stew) recipe from Food.com.
Provided by yewoinfamilycooking
Categories < 60 Mins
Time 32m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Cook the onion with 1 tablespoon of oil and ½ cup of water (by gradually adding the water); stir and sauté continuously until it is very soft.
- Add ½ cup of water, chili powder, tomato sauce, garlic, ginger, black pepper and 2 tablespoons oil boil; stir and cook for 10 minutes and add ½ cup water and cook for 2 minutes;.
- Open the sardines, strain and discard the oil or water which comes with it; add the sardines in the stew and stir and cook for 10 minutes. Add cardamom powder and stir. Remove from heat.
- Serve it warm or cold as dipping sauce.
Nutrition Facts : Calories 306.1, Fat 20.2, SaturatedFat 2.7, Cholesterol 120.8, Sodium 491.6, Carbohydrate 8.9, Fiber 0.6, Sugar 0.4, Protein 22.4
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