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MediterráneaSin glutenSin lácteosSnackHierro
Sicilian Sardine and Pumpkin-Seed Mezze with Sun-Dried Tomato
A small Sicilian-style mezze that pairs oil-packed sardines with toasted pumpkin seeds and sun-dried tomatoes. The sardines and pumpkin seeds carry most of the iron, while olive oil, oregano, and lemon hold the dish in Mediterranean territory.
- Prep
- 8 min
- Cocción
- 0 min
- Total
- 8 min
- Porciones
- 1
Ingredientes
- 1/2tin (50g drained)sardines, oil-packed
- 2tbsp (18g)pumpkin seeds, raw
- 3pieces (15g)sun-dried tomatoes, oil-packed, drained
- 4(12g)Castelvetrano olives, pitted
- 1/4(~12g juice)lemon, juiced
- 1tsp (4g)extra-virgin olive oil
- 1/4tspdried oregano
- pinchsea salt
- pinchblack pepper
Preparación
- 01
Toast the pumpkin seeds in a dry small skillet over medium heat for 2-3 minutes, shaking often, until they pop and smell nutty. Slide onto a plate to cool.
- 02
Slice the sun-dried tomatoes into thin strips. Halve the olives lengthwise.
- 03
Drain the sardines and arrange them down the center of a small plate. Scatter the tomatoes, olives, and pumpkin seeds around them.
- 04
Whisk the lemon juice with olive oil, oregano, salt, and pepper. Spoon over the plate just before eating.
Nutrición (por porción)
- Calories
- 205kcal
- Protein
- 13g
- Carbs
- 9g
- Fat
- 13g
- Fiber
- 3g
- Selenium
- 28mcg
- Zinc
- 2.6mg
- Iron
- 5.2mg
- B12
- 4.5mcg
- Iodine
- 22mcg
- Sodium
- 380mg