Sardines Farcies

Sardines Farcies are a delightful Moroccan snack featuring sardines stuffed with a savory mixture of spices, herbs, and vegetables. This dish is not only flavorful but also packed with nutrients, making it a perfect appetizer or light meal.

Ingredients

• Fresh sardines - 4 medium (approximately 250g)
• Onion - 1 small, finely chopped (about 50g)
• Garlic - 2 cloves, minced
• Parsley - 2 tablespoons, finely chopped
• Cilantro - 2 tablespoons, finely chopped
• Bell pepper - 1/2, finely chopped (about 50g)
• Tomato - 1 small, diced (about 100g)
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Lemon - 1, juiced

Steps

1. Preheat the oven to 180°C (350°F).
2. Clean the sardines by removing the heads and guts, then rinse them under cold water and pat dry.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft and translucent, about 5 minutes.
4. Add the chopped bell pepper and tomato to the skillet, cooking for an additional 5 minutes until the vegetables are tender.
5. Stir in the parsley, cilantro, paprika, cumin, salt, and black pepper. Cook for another 2 minutes, then remove from heat and let the mixture cool slightly.
6. Stuff each sardine with the vegetable mixture, pressing it in gently. Secure the openings with toothpicks if necessary.
7. In a baking dish, drizzle the remaining olive oil and place the stuffed sardines in a single layer. Squeeze the lemon juice over the sardines.
8. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes until the sardines are cooked through and slightly golden.
9. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 310
• Protein: 25 g
• Carbs: 14 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 480 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• Packed with protein, supporting muscle growth and repair.

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