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Roasted Sardines and White Beans

Tuesday, January 29, 2019


Today's Tasty Tuesday recipe was one of the hundreds of recipe idea responses to last week's Friday Pearl titled Sardine Science. 


This Bev Weidner fantastic Kale Salad with Roasted Sardines and White Beans recipe is from her charming blog. 


The staff agreed that it will become an in-house favorite, because it's easy, year-round perfect, and very nutrient dense.


If you are not familiar with roasted sardines, roasted cannellini (white) beans, or roasted lemons, we promise you are in for a delicious high-protein treat, as well as powerhouse flavors, vitamins, minerals, and amino acids.    


The sardines include 28 grams of protein, the cannellini beans include 8 grams of protein, and the egg includes six grams of protein, for a total of 42 grams of protein, per serving. 


Preheat your oven to 425. When roasting at high temperatures, check your oven for accuracy. Ours runs hot, so we always roast at 400 when a recipe suggests 425 to 450. 


Ingredients for two generous salads


2 (4.23 ounce) tins sardines, in oil (or any size tin you prefer.)

1 (15 ounce) can cannellini beans, drained and rinsed

1 tsp each: smoked paprika, cumin, onion or shallot powder, and kosher salt

4 Tbs. extra virgin olive oil, divided

2 lemons, sliced

2 eggs, soft boiled (or hard boiled if you prefer)

4-6 cups chopped kale

fresh Parmesan, for garnish


Directions


In a small bowl, combine the spices. On a baking sheet, arrange the beans on one half, and the sardines on the other. Be gentle lifting them out of the tin. They’re delicate. 


Drizzle the omega-3-rich oil from the tin over the sardines, and 2 Tbs. extra virgin olive oil over the beans. Sprinkle the beans with the spices, and toss with your fingers to coat. Arrange the lemon slices on the sheet. 


Roast for 15 to 20 minutes, until the beans are splitting and crisping up.


Remove the beans from the sheet, and broil the lemons and fish for a few minutes until they are crispy brown.


In the meantime, rub the last two Tbs. oil into the kale leaves, softening them just a tad. Then sprinkle the beans over the kale, along with a few sardines, lemon slices, and a boiled egg. Garnish with fresh Parmesan shavings if you want. A healthy grind of black pepper, and you are done. 


Enjoy.


Ellen Troyer, with David Amess and the Biosyntrx staff


P.S. Bev also features a mixed music tape every month on Spotify. Her January 2019 mixed tape is titled “Fresh Rhythm and Crisp Sheets.” Don’t you just love that?