Sardines with tomato couscous

Sardines with tomato couscous

4.0 4 評分

準備 15 分

總金額 55 分

4 portions

食材

fresh whole sardines cleaned inside and out and deboned (see Tips)
8
lemon cut into 8 slices and each slice cut into halves
1
salt plus extra to season
1 tsp
vine-ripened cherry tomatoes
200 g
couscous rinsed and drained
180 g
brown onion cut into halves
180 g
garlic cloves
2
oil
1 ½ tbsp
boiling water
330 g
raw sugar
1 tsp
ground black pepper
¼ tsp
dried chilli flakes
¼ tsp
pitted black olives cut into halves
100 g
caper berries
30 g
canned crushed tomatoes
400 g
water
130 g
mixed leaf salad to serve

營養價值每 1 portion

卡路里 488 kcal / 2050 kJ

蛋白質 37.4 g

脂肪 16.8 g

碳水化合物 42.9 g

纖維 7.4 g

飽和脂肪 16.7 g

鈉 2523.1 mg

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Eat Well 102 食譜
澳大利亞與紐西蘭

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