Sardines à l'Escabèche

Sardines à l'Escabèche is a delightful French seafood dish that combines fresh sardines marinated in a tangy vinegar-based sauce with aromatic herbs and spices. This low-carb recipe is not only flavorful but also a healthy option for seafood lovers.

Ingredients

• Fresh sardines - 250 grams (about 4 medium sardines)
• White wine vinegar - 60 ml
• Olive oil - 40 ml
• Garlic cloves - 2, minced
• Bay leaves - 2
• Black peppercorns - 5, crushed
• Fresh thyme - 1 teaspoon, chopped
• Salt - 1 teaspoon
• Red bell pepper - 1, sliced
• Onion - 1 small, thinly sliced
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Clean the sardines by removing the heads and entrails, then rinse them under cold water and pat dry with paper towels.
2. In a medium bowl, combine the white wine vinegar, olive oil, minced garlic, bay leaves, crushed black peppercorns, chopped thyme, and salt. Mix well to create the marinade.
3. In a shallow dish, layer the sliced onion and red bell pepper, then place the cleaned sardines on top.
4. Pour the marinade over the sardines and vegetables, ensuring everything is well coated. Cover and refrigerate for at least 2 hours, preferably overnight for better flavor.
5. Once marinated, remove the sardines and vegetables from the marinade. Heat a skillet over medium heat and add a little olive oil.
6. Cook the sardines for about 3-4 minutes on each side until they are golden and cooked through.
7. Serve the sardines warm, garnished with fresh parsley and accompanied by the marinated vegetables.

Nutrition

• Calories: 260
• Protein: 22 g
• Carbs: 6 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 900 mg
• Cholesterol: 60 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• High in protein and low in carbohydrates, making it suitable for low-carb diets.

Tags