Cretan Sardines over Wild Greens with Brazil Nut and Lemon
A simple Cretan dinner of pan-crisped sardines laid over a tangle of horta-style wild greens, with crushed Brazil nut, lemon and a slow-roasted potato on the side. Sardines and a single Brazil nut together push selenium past 130 mcg — comfortably over the 100 mcg daily target.
- Prep
- 10 min
- Cocción
- 22 min
- Total
- 32 min
- Porciones
- 1
Ingredientes
- 1tin (4.4 oz / 125g drained)sardines packed in olive oil
- 1(5g)Brazil nut
- 1medium (175g)yellow potato, cut in 1-inch chunks
- 2cups (60g)dandelion greens or chard, ribs removed
- 1cup (30g)baby spinach
- 1tbsp (14g)extra-virgin olive oil
- 2cloves (6g)garlic, sliced
- 1tspdried oregano
- 1(~25g juice)lemon, juiced
- 1tbspflat-leaf parsley, chopped
- 1/4tspsea salt
- 1/8tspblack pepper
Preparación
- 01
Heat the oven to 425°F (220°C). Toss the potato chunks with 1/2 tbsp olive oil from the sardine tin, half the oregano, salt and pepper. Roast on a small tray for 22 minutes, turning once, until golden.
- 02
Bring a small pot of salted water to a boil. Add the dandelion greens and cook 3 minutes until tender. Lift them out, drain well, squeeze out excess water, and chop coarsely.
- 03
Heat 1 tbsp olive oil in a skillet over medium. Add the garlic and the rest of the oregano and cook 30 seconds.
- 04
Add the cooked greens and the baby spinach. Toss 1 minute until just wilted. Squeeze in half the lemon juice. Slide the greens onto a plate.
- 05
Wipe the skillet, raise the heat to medium-high, and pan-crisp the sardines for 60 seconds per side, just to warm through and brown the edges.
- 06
Lay the sardines over the greens. Set the roasted potatoes alongside. Finely grate the Brazil nut over the fish, finish with the remaining lemon juice and parsley.
Nutrición (por porción)
- Calories
- 580kcal
- Protein
- 35g
- Carbs
- 42g
- Fat
- 30g
- Fiber
- 8g
- Selenium
- 130mcg
- Zinc
- 3mg
- Iron
- 4.4mg
- B12
- 9mcg
- Iodine
- 50mcg
- Sodium
- 700mg