Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 16

The protein-rich appetizer contains plenty of selenium. The trace element acts as a free radical scavenger in our body and has important functions in the thyroid metabolism.

Serves 4 meals

30 grams sultanas

650 milliliters of white wine or grape juice

4 red onions

800 grams Sardine (ready to cook)

Salt and freshly ground pepper

5 tablespoons flour

4 tablespoons olive oil

3 allspice berries

1 teaspoon coriander

2 cloves

2 bay leaves

250 milliliters of white vinegar

The preparation sequence

cover raisins with a little white wine and soak 10 minutes.

Peel the onions and chop into very fine slices.

Clean sardines in water, remove any adhering scales.

Sardine pat dry and season inside and out with salt and pepper.

turn fish in flour. Tap off the excess flour carefully.

3 tablespoons olive oil in a frying pan heat up. The sardine fry until golden brown on each side. Remove sardines, drain on absorbent paper and then lay side by side in a baking dish.

The skillet wipe. sauté onion in remaining oil over medium heat while stirring for 4-5 minutes colorless. Spices and bay leaves give.

Remaining white wine and vinegar pour.

Sultanas add, heat again and simmer for 10 minutes. give marinade piping hot over the sardines and leave to cool. infuse covered 1 day in refrigerator with plastic wrap (marinate). In order for the shrimp not ice cold on the table, 30 minutes before serving to take out of the fridge.

A bit of advice

The double portion is made quickly. The antipasti can be stored for several days in the fridge - so you have more of it.

Per serving: 424 kcal