Sardines with black-eyed white beans (aspromytika)

15'

4

Σχετικά με τη συνταγή

Calories ~590kcal

Protein ~43g

Carbohydrates ~27g

Fat ~34g

Mediterranean – Lemnos

Preparation 15'

Cooking 1 hour

Servings 4

Διατροφική αξία ανά μερίδα

Calories ~590kcal

Protein ~43g

Carbohydrates ~27g

Fat ~34g

The recipe

Sardines with black-eyed white beans (aspromytika)

Mediterranean – Lemnos

15' Preparation

1 hour Cooking

4 Servings

Nutrition per serving

~590 kcal Calories

~43 g Protein

~27 g Carbohydrates

~34 g Fat

Υλικά

1 kg sardines
500 g Aspromytika beans (Lemnos white black-eyed beans)
3 Florina red peppers
1/3 bunch fresh parsley, finely chopped
1/3 bunch fresh dill, finely chopped
3 spring onions, finely chopped
1 tbsp capers
2 lemons (zest and juice)
1 garlic clove
1 tbsp vinegar
80 ml extra virgin olive oil
Salt and freshly ground black pepper
50 g onion, finely chopped, for garnish
1 pinch dried oregano

Sardines with black-eyed white beans (aspromytika)

Preparation: 15' Cooking: 1 hour Servings: 4 Cuisine: Mediterranean – Lemnos

Nutrition per serving: Calories ~590 kcal · Protein ~43 g · Carbohydrates ~27 g · Fat ~34 g

Ingredients

1 kg sardines
500 g Aspromytika beans (Lemnos white black-eyed beans)
3 Florina red peppers
1/3 bunch fresh parsley, finely chopped
1/3 bunch fresh dill, finely chopped
3 spring onions, finely chopped
1 tbsp capers
2 lemons (zest and juice)
1 garlic clove
1 tbsp vinegar
80 ml extra virgin olive oil
Salt and freshly ground black pepper
50 g onion, finely chopped, for garnish
1 pinch dried oregano

Method

For the Warm Bean Salad
Rinse the beans thoroughly in a colander.
Place them in a pot with cold water and bring to a boil over medium heat. Add a piece of onion and skim off any foam that forms on the surface. Continue cooking for approximately 35–40 minutes, or until the beans are tender. Remove them with a slotted spoon and transfer them to a salad bowl, keeping them warm.
Meanwhile, grill the Florina peppers until nicely charred. Once cooked, peel them, remove the seeds and stems, and cut them into medium-sized pieces. Add them to the warm beans.
Add the spring onions, dill. Parsley, capers, salt, freshly ground black pepper, vinegar, lemon juice, and lemon zest. Pour in the olive oil and gently mix until all ingredients are well combined and lightly marinated. Set aside.
For the Sardines
Clean the sardines by removing the heads and backbone. Rinse them well and pat dry with paper towels.
Season with salt and pepper and pair them two by two, placing them flesh side together to recreate their original shape. Drizzle lightly with olive oil.
Heat a grill pan over high heat and cook the sardines for 2–3 minutes on each side, until nicely browned and easily released from the pan.
To Serve
Arrange the warm bean salad on a serving platter or individual plates. Place the grilled sardines on top and garnish with the finely chopped onion, dried oregano, and a few drops of extra virgin olive oil.
Aspromytika beans from Lemnos do not require soaking before cooking.
Florina peppers are easier to peel if covered with plastic wrap or placed in a sealed container for 10 minutes immediately after grilling.
This salad is traditionally served warm, allowing the aromas and flavors of the ingredients to be fully expressed.

Εκτέλεση

For the Warm Bean Salad

Rinse the beans thoroughly in a colander.

Place them in a pot with cold water and bring to a boil over medium heat. Add a piece of onion and skim off any foam that forms on the surface. Continue cooking for approximately 35–40 minutes, or until the beans are tender. Remove them with a slotted spoon and transfer them to a salad bowl, keeping them warm.

Meanwhile, grill the Florina peppers until nicely charred. Once cooked, peel them, remove the seeds and stems, and cut them into medium-sized pieces. Add them to the warm beans.

Add the spring onions, dill. Parsley, capers, salt, freshly ground black pepper, vinegar, lemon juice, and lemon zest. Pour in the olive oil and gently mix until all ingredients are well combined and lightly marinated. Set aside.

For the Sardines

Clean the sardines by removing the heads and backbone. Rinse them well and pat dry with paper towels.

Season with salt and pepper and pair them two by two, placing them flesh side together to recreate their original shape. Drizzle lightly with olive oil.

Heat a grill pan over high heat and cook the sardines for 2–3 minutes on each side, until nicely browned and easily released from the pan.

To Serve

Arrange the warm bean salad on a serving platter or individual plates. Place the grilled sardines on top and garnish with the finely chopped onion, dried oregano, and a few drops of extra virgin olive oil.

TIPS

Aspromytika beans from Lemnos do not require soaking before cooking.

TIPS

Florina peppers are easier to peel if covered with plastic wrap or placed in a sealed container for 10 minutes immediately after grilling.

TIPS

This salad is traditionally served warm, allowing the aromas and flavors of the ingredients to be fully expressed.