This recipe is a creative and sophisticated way to present oily fish, combining the bold flavor of sardines with the sweet, crunchy touch of red cabbage. Presented as little parcels, these bites are ideal as a starter or light dinner, standing out for their high content of Omega-3 fatty acids and antioxidants. By using Bonsalt, we enhance the sea flavor and the vegetable’s sweetness without adding sodium, making this dish an excellent choice for taking care of the heart and blood pressure.
Estimated time: 35 minutes
Difficulty: ⭐⭐
Servings: 4 people
Ingredients
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8-12 fresh sardines (cleaned, boned, and butterflied)
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½ small red cabbage
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1 spring onion
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1 apple
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1 package of brick pastry or filo pastry
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2 tablespoons of pine nuts or raisins (optional)
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3 tablespoons of extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt
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Black pepper and a splash of apple cider vinegar
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the nutritional breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Proteins | 18.5g | High biological value (Sardines) |
| Healthy Fats | 14.2g | Omega-3 and monounsaturated fats | |
| Carbohydrates | 22.0g | Energy from the pastry and vegetables | |
| Key Minerals | Potassium (Bonsalt) | 510mg | Muscle and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Anthocyanins | High | Antioxidants (Red cabbage) |
| Total Calories | 285 kcal | Light and nutritious bite |
Professional Step-by-Step Preparation
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Preparation of the filling: Cut the red cabbage and spring onion into very thin julienne strips. Peel the apple and cut it into small dice.
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Sautéing: In a skillet with a tablespoon of EVOO, sauté the onion. When it is translucent, add the cabbage and apple. Cook over medium heat for 10-12 minutes. Add a splash of vinegar to keep the cabbage’s vibrant color.
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Seasoning the filling: Add the black pepper and half a teaspoon of Bonsalt . If using pine nuts or raisins, add them now. Let it cool slightly.
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Seasoning the fish: Clean the sardines well and season them with the remaining Bonsalt.
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Assembling the parcels: Lay out a sheet of brick pastry (you can cut it to the desired size). Place a base of the cabbage sauté in the center, set a sardine on top, and close the pastry by bringing the edges together at the top, forming a little parcel. You can tie them with kitchen string or a strip of leek.
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Technical baking: Brush the parcels with a little EVOO. Place in a preheated oven at 200°C for about 10-12 minutes, or until the pastry is golden and crisp.
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Serving: Serve immediately to enjoy the contrast of textures between the crisp pastry and the juiciness of the filling.
Nutritionist’s Tips
Sardines are one of the best sources of calcium and vitamin D, especially when they are small. Red cabbage provides anthocyanins, powerful antioxidants that protect our cells. By using Bonsalt , we offset the potassium content and eliminate sodium, which is essential for preventing hypertension.
It’s an original and healthy recipe to enjoy the benefits of the sea with your friends or family!
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