Beans and sardines

Beans and sardines: the recipe for a simple and tasty single dish

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Beans and sardines is a simple single dish, which has all the flavour of the recipes of the past. A humble dish, typical of the seafaring tradition, which sees legumes as protagonists, once considered the “meat of the poor”, and a very cheap and tasty bluefish, too often underestimated despite its great properties. The sardines, lightly breaded and fried in boiling oil, are mixed with a tomato and borlotti sauce, for a truly delicious result. Follow step by step our recipe and serve it as a second or main dish, to be completed with a few slices of homemade bread to make the shoe, on the occasion of a lunch or a family dinner.

INGREDIENTS

SARDINES 500 gram
BEANS, CRANBERRY ALREADY BOILED 300 gram
GARLIC 1 clove
TOMATO PUREE 100 ml
BREADCRUMBS TO taste
PEANUT OIL TO taste
EXTRA VIRGIN OLIVE OIL TO taste
SALT to taste

Nutrition Facts

Calories 1527
% Daily Value*
Total Fat 80.3g 103%, Saturated Fat 33.9g 169%, Cholesterol 250mg 83%, Sodium 3281mg 143%, Total Carbohydrate 95.2g 35%, Dietary Fiber 33.2g 119%, Total Sugars 4.8g, Protein 102.1g, Vitamin D 0mcg 0%, Calcium 156mg 12%, Iron 7mg 42%, Potassium 1174mg 25%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

How to prepare beans and sardines

Beans and sardines

Clean the sardines, removing the internal bone (1). Open them like a booklet, rinse them under cold running water and then pat them with absorbent kitchen paper (1).

Beans and sardines

Pass the sardines in breadcrumbs, pressing well to make it adhere (2).

Beans and sardines

Heat abundant seed oil in a pan, then dip the breaded sardines and fry them until golden brown (3).

Beans and sardines

Once fried, drain the sardines and let them dry on a sheet of absorbent kitchen paper (4). Salt them lightly.

Beans and sardines

Brown the garlic in a pan with a drizzle of oil. Pour the tomato puree and a drop of boiling water (5), then cook for a few minutes.

Beans and sardines

Add the boiled beans (6) and continue cooking until the sauce has slightly thickened.

Beans and sardines
Beans and sardines

Add the sardines, mix gently (7) and sauté over high heat so that the sauce wraps the fish well.

Beans and sardines
Beans and sardines

Distribute the beans and sardines on individual plates and serve hot (8).

Advice

To obtain perfect frying, the first step is choosing the right oil: among the best, there is peanut oil. Characterized by a smoke point that exceeds 200 °C, odourless and clear, it is one of those oils that least alter the taste of food during frying. The optimum temperature of the oil is between 160-180 ° C (it is better to have a cooking thermometer) and it is advisable to fry a few pieces in a large pan or wok at a time.

If you prefer, you can replace the borlotti with cannellini beans or with another legume of your choice, such as chickpeas. Instead of tomato puree, you can add one or two tablespoons of tomato paste, diluted in a drop of water or hot broth; if the season allows it, also add fresh dates that will give sweetness to the preparation.

If you like, you can add your favourite herbs: sage, basil, thyme, parsley and so on. You can also perfume everything with a pinch of chilli or ground pepper.

storage

Beans and sardines can be kept in the refrigerator for 1-2 days, closed in a special container with an airtight seal.


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