🍽️ Crispy Baked Sardines with Fennel

Name: Crispy Baked Sardines with Fennel
Total time: 30 min
Yield: 4 servings
Ingredients: 20 g Pine nuts (1 tbsp); 3 tbsp Olive oil; 30 g Breadcrumbs (2 tbsp); Salt; black pepper; 2 sprigs Thyme; 400 g Sardine (ready for kitchen, without head, 8 Sardines); 1 bulb Fennel; 0.5 Lemon

231 kcal · 30 min · 4 servings

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Ingredients

20 g Pine nuts (1 tbsp)
3 tbsp Olive oil
30 g Breadcrumbs (2 tbsp)
Salt
black pepper
2 sprigs Thyme
400 g Sardine (ready for kitchen, without head, 8 Sardines)
1 bulb Fennel
0.5 Lemon

Instructions

1. Toast the pine nuts in a pan without added fat until they are golden brown.
2. Place the toasted pine nuts and 1 1/2 tablespoons of oil into a bowl.
3. Blend the mixture with a hand blender until it has a medium-fine consistency.
4. Add the breadcrumbs to the pine nut mixture.
5. Season the mixture with salt and pepper to taste.
6. Wash the thyme and shake it dry.
7. Pluck the thyme leaves from the stems and chop them finely.
8. Mix the chopped thyme leaves into the breadcrumb mixture.
9. Rinse the sardines under cold water and remove any remaining scales.
10. Pat the fish dry with a kitchen towel.
11. Hold a sardine with the belly opening facing upwards in your hand.
12. Gently press the fish apart.
13. Grasp the backbone at the head end with your thumb and index finger.
14. Carefully pull the backbone upwards and remove it.
15. Cut off the remaining bone part just before the tail with scissors.
16. Wash and clean the fennel.
17. Set aside the green fennel fronds.
18. Remove the hard base of the fennel bulb.
19. Shave the fennel into very thin slices.
20. Place the fennel into a bowl.
21. Season the fennel with salt and pepper.
22. Add 1 tablespoon of olive oil to the fennel.
23. Squeeze the juice from half a lemon.
24. Add 1 to 2 tablespoons of lemon juice to the fennel to taste.
25. Finely chop the fennel fronds.
26. Mix the fennel fronds into the fennel slices.
27. Line a baking tray with baking paper.
28. Brush the baking tray with the remaining olive oil.
29. Place the sardines on the tray with the skin side facing down.
30. Top each sardine with about 1 tablespoon of the breadcrumb mixture.
31. Press the breadcrumb mixture down slightly.
32. Preheat the oven with the grill function.
33. Place the tray on the second rack from the bottom.
34. Bake the sardines under the grill for 4 to 5 minutes until golden brown.
35. Serve the sardines with the fennel salad.

Nutrition per serving

kcal: 231
Protein: 17 g · Fett/Fat: 14 g · Carbs: 8 g