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.
SARDINES 500 gr • 204 kcal
BORLOTTI BEANS ALREADY BOILED 300 gr
GARLIC 1 clove • 79 kcal
TOMATO PUREE 100 ml • 21 kcal
BREADCRUMBS TO taste • 21 kcal
PEANUT OIL TO taste • 380 kcal
EXTRA VIRGIN OLIVE OIL TO taste • 901 kcal
SALT to taste • 286 kcal
The calories refer to 100 grams of the product
How to prepare 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).
Pass the sardines in breadcrumbs, pressing well to make it adhere (2).
Heat abundant seed oil in a pan, then dip the breaded sardines and fry them until golden brown (3).
Once fried, drain the sardines and let them dry on a sheet of absorbent kitchen paper (4). Salt them lightly.
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.
Add the boiled beans (6) and continue cooking until the sauce has slightly thickened.
Add the sardines, mix gently (7) and sauté over high heat so that the sauce wraps the fish well.
Distribute the beans and sardines on individual plates and serve hot (8).
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.
Beans and sardines can be kept in the refrigerator for 1-2 days, closed in a special container with an airtight seal.