Re: Sardines yummy. Getting ready for my marathon!

Description: The fishy food that some endurance athletes favor
Calories: 110 Carbs: 0g Protein: 13g Fat: 7g

calcium maintains strong bones and healthy teeth....Helps metabolise your body's iron..Keeps your heart beating regularly.
How much do I need to take each day? 800 to 1200 mg
yoghurt, sardines, peanuts, sunflower seeds, dried beans

Recipe for sardines en escabèche.
the dish is of Spanish origin and is also popular in France (Provençal).
The herbs add fragrance and the peel provides a little citrus tang. Delicious!




Sardines en Escabèche
Recipe by Rick Stein. Serves 4.
Ingredients
12 sardines, gutted, cleaned and heads removed
50g plain flour, seasoned with salt and pepper
150ml olive oil
85ml red wine vinegar
1 medium onion, thinly sliced
5cm strip of orange zest
Sprig of thyme
Sprig of rosemary
1 teaspoon salt
1 bay leaf
4 garlic cloves, crushed
2 dried red chillies
Small bunch of flat-leaf parsley, chopped roughly
Method
1. Dust sardines in seasoned flour then fry them in half the olive oil for 1 minute on each side. Transfer to a shallow dish (non-reactive glass or ceramic).
2. To the frying pan add vinegar, onion, orange zest, thyme, rosemary, bay leaf, garlic, chillies and salt. Bring to the boil and simmer for 15 minutes.
3. Add the rest of the olive oil and parsley then pour the hot marinade over the sardines.
4. When cool, transfer to the refrigerator and leave overnight (can be kept for three days).
5. Serve with a green salad, sliced tomatoes and sliced capsicum.