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Sardines with tomato couscous
TM6 TM5 TM31

Sardines with tomato couscous
3.7 (3 评分 )
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食材

  • 8 fresh whole sardines, cleaned inside and out and deboned (see Tips)
  • 1 lemon, cut into 8 slices and each slice cut into halves
  • 1 tsp salt, plus extra to season
  • 200 g vine-ripened cherry tomatoes
  • 180 g couscous, rinsed and drained
  • 180 g brown onion, cut into halves
  • 2 garlic cloves
  • 1 ½ tbsp oil
  • 330 g boiling water
  • 1 tsp raw sugar
  • ¼ tsp ground black pepper
  • ¼ tsp dried chilli flakes
  • 100 g pitted black olives, cut into halves
  • 30 g caper berries
  • 400 g canned crushed tomatoes
  • 130 g water
  • mixed leaf salad, to serve
营养价值
每 1 portion
热量
2050 kJ / 488 kcal
蛋白质
37.4 g
碳水化合物
42.9 g
脂肪
16.8 g
饱和脂肪
16.7 g
纤维
7.4 g
钠
2523.1 mg

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