MediterraneanGluten-freeDairy-freeSnackB12
Emilian Sardine and Slow Tomato Bite with Capers and Parsley
A small Emilia-Romagna snack of olive-oil-packed sardines and slow-cooked tomato spooned over a gluten-free cracker, finished with capers and parsley.
- Prep
- 5 min
- Cook
- 5 min
- Total
- 10 min
- Servings
- 1
Ingredients
- 40g (drained)sardines packed in olive oil
- 1small (50g)ripe tomato, finely diced
- 2(20g total)gluten-free crackers
- 1tsp (4g)extra-virgin olive oil
- 1/2tsp (3g)capers, drained
- 1/2clove (1.5g)garlic, minced
- 1tbsp (3g)flat-leaf parsley, chopped
- 1pinchsea salt
- 1pinchblack pepper
Instructions
- 01
Heat the olive oil in a small skillet over medium-low heat. Add the garlic and cook 30 seconds until fragrant.
- 02
Add the diced tomato with a pinch of salt and pepper. Cook 3-4 minutes until the tomato collapses into a loose, jammy sauce.
- 03
Lift the sardines from the tin, pat lightly with paper towel, and break them into rough pieces with a fork.
- 04
Spoon the slow tomato over the crackers and lay the sardine pieces on top.
- 05
Scatter the capers and parsley over the bites and finish with a final crack of pepper.
Nutrition (per serving)
- Calories
- 205kcal
- Protein
- 12g
- Carbs
- 14g
- Fat
- 12g
- Fiber
- 2g
- Selenium
- 22mcg
- Zinc
- 0.7mg
- Iron
- 1.5mg
- B12
- 3.5mcg
- Iodine
- 16mcg
- Sodium
- 380mg