healthy cooking recipes

Healthy Basil Flavored Sardines With Oven Baked Vegetables Recipe

Posted on August 29, 2008 by healthy-chef

A delicious dish combining an intense fusion of flavors with a healthy dose of nutrients.

Ingredients (Serves 2)

For the oven baked vegetables you will need:

• 2 medium fennel bulbs, quartered
• 2 large tomatoes, roughly chopped
• 2 celery sticks, sliced
• 2 medium sized courgettes, sliced in rounds
• 6 to 8 black olives, pitted
• 1 tbsp fresh oregano
• juice of ½ lemon
• salt and pepper

For the sardines you will need:

• 450g fresh sardines (approx 6)
• 3 handful fresh basil leaves, chopped
• 1 tbsp sunflower oil
• juice of 1 lime
• freshly ground black pepper

1. Put the vegetables and olives into an oven proof dish. Pour the oilve oil and lemon juice over the vegetables, then sprinkle the herbs, salt and pepper over them.
2. Turn the vegetables with a wooden spoon to ensure they are all evenly covered. Bake in a moderate oven (200°C/400°F) for 25 to 30 minutes until light brown.
3. 10 minutes before the vegetables are ready, finely chop the basil and stuff about a teaspoon into each sardine. Mix together the sunflower oil and lime juice, pour over the sardines, sprinkle with black pepper and grill for about 5 minutes on each side.
4. Serve with the vegetables and a garnish with a sprinkling of fresh basil.