Beccafico-style Sicilian stuffed sardines
A fragrant and flavorsome protein and Omega 3 packed dish.
A Sicilian culinary tradition in a fish-based recipe giving you all the flavors of the sea in an ultra-sustainable form.
A Chef Roberto Bassi recipe for SU-EATABLE Life.
Serves four
- Sardines – 500 g (try to get fresh if you can)
- Breadcrumbs – 120 g
- Extra virgin olive oil – 4 tbsp
- Sultanas – 40 g
- Pine nuts – 32 g
- Garlic – 1 clove
- Juice of 1 orange
- Bay leaves – a few
- Parsley to taste
- Salt to taste
- Pepper to taste
Nutritional information
Per serving: 426 Kcal
Environmental Impact
Per serving:
193 grams CO2 equivalence - carbon footprint
278 litres - water footprint
This recipe’s environmental sustainability level is: Very high.
To remain environmentally sustainable at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal proteins (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
First remove the sardines’ scales, dorsal fin, head and innards (or use prepared sardines). Carefully remove the bones and open the sardines like a butterfly.
Toast the breadcrumbs for a few minutes in a non-stick pan, being careful not to burn them.
Transfer the breadcrumbs to a bowl and add the extra virgin olive oil, chopped garlic and parsley together with the pine nuts and raisins. Season with a little salt and pepper and mix well.
Dip both sides of the sardines in the breadcrumbs, roll them up and fix them with a toothpick.
Arrange the stuffed sardines on a baking tray, alternating them with bay leaves.
Drizzle with orange juice and bake in a preheated oven at 180° for 15 minutes.
Serve completely cold.
The Chef’s Advice
Beccafico-style sardines are excellent made the day before you serve. If you have any leftovers use them to make an ultra-tasty pasta dish.
Nutritional Advice
The sardines are the hero of this dish as they are rich in Omega 3 which lowers the blood pressure and staves off heart disease.
Environmental Advice
Reduce your consumption of meat, especially red and processed meat.
Fish is a healthy and sustainable source of protein with a lower environmental impact in terms of water resources and CO2 emissions than other foods such as red meats and dairy.
