Delícia Supreme 48 g Light
Fresh, cleaned sardines 300 g
Lemon juice 60 ml
Coriander seeds, roughly chopped 10 g
Salt 5 g
Freshly ground black pepper, as much as needed
Slices of washed parsley 12 pcs
Slices of green onion, washed and cut into large pieces 6 pcs
1. Wash the sardines under running water and cut them in half, as if you were going to stuff them.
2. Place them in a baking dish, drizzle with lemon juice and set aside.
3. Mix the coriander seeds, salt and margarine in a small bowl.
4. Spread this paste on the inside of the sardines, forming a thick layer.
5. Place the whole parsley leaves and pieces of green onion on top. Close the sardines, pressing them slightly.
6. Place them on a non-stick baking sheet and bake in a preheated hot oven (2500C) for about 20 minutes.
7. Remove and serve with mashed potatoes and garlicky broccoli.
TIP
When it comes to barbecuing, sardines are a healthier option than chicken wings. It has ten times more calcium and twice as much protein. For a recipe with even more omega 3 and 6, it's worth brushing the pieces with a little more light supreme paste after cooking. Compared to traditional chicken wings, sardines offer five times more omega-3.
