Baked Sardines

Baked Sardines is a traditional Lebanese dish that showcases the rich flavors of the Mediterranean. These savory sardines are complemented by herbs and spices, making them a nutritious and high-protein meal.

Ingredients

• Sardines - 400 grams, cleaned and gutted
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Lemon - 1, juiced and zested
• Fresh parsley - 2 tablespoons, finely chopped
• Fresh mint - 1 tablespoon, finely chopped
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat the oven to 200°C (400°F).
2. In a mixing bowl, combine olive oil, minced garlic, lemon juice and zest, chopped parsley, chopped mint, paprika, cumin, salt, and black pepper.
3. Add the cleaned sardines to the bowl and gently coat them with the marinade. Allow to marinate for about 10 minutes.
4. Place the marinated sardines on a baking tray lined with parchment paper.
5. Bake in the preheated oven for 15-20 minutes, or until the sardines are cooked through and slightly crispy.
6. Remove from the oven and serve warm, garnished with additional parsley and lemon wedges if desired.

Nutrition

• Calories: 290
• Protein: 30 g
• Carbs: 3 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids, which promote heart health.
• Rich in protein, aiding in muscle repair and growth.

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