Source: tuttodiabete.it

Presentation

A nutritious recipe, consisting of a second course prepared with sardines, breadcrumbs, pine nuts, raisins, orange, parsley, extra virgin olive oil, bay leaf, garlic, chives, tomatoes, salt, pepper

Ingredients
Serves 4

• 600 g (about 1.3 lb / 21 oz) sardines, cleaned
• 100 g (about 3.5 oz / 1 cup) breadcrumbs
• 20 g (about 0.7 oz / 2 tbsp) pine nuts
• 30 g (about 1 oz / 3 tbsp) raisins (soaked for ~30 minutes)
• Juice of ½ orange (about 2–3 tbsp / 30–45 ml)
• 1 small bunch parsley
• 30 ml (about 2 tbsp) extra-virgin olive oil
• A few bay leaves
• 1 garlic clove
• 1 chive stalk (or a small bunch chives)
• 5 cherry tomatoes (about 75 g / 2.5 oz)
• Salt and black pepper, to taste

Method

Clean the sardines, scaling them, emptying them of the entrails and removing the head and bone.

Wash them, dry them and gently open them like a book, being careful not to split the two halves attached by the spine.

Put the breadcrumbs in a non-stick pan and brown them, stirring constantly and being careful not to burn them.

In a bowl, combine the breadcrumbs, chopped parsley, garlic, chives, raisins, pine nuts, diced cherry tomatoes, salt and pepper.

Mix everything well.

In a baking dish, put the bay leaves on the bottom

Place the sardines on top and sprinkle with the mixture

Roll them up on themselves as if to form rolls (leaving the skin outwards).

Season with extra virgin olive oil and orange juice and decorate with bay leaves.

Bake in a hot oven at 190° for about 20-25 minutes.

Allergens

Garlic: very rare cases of garlic reactivity reported

Laurel: possible individual allergy

Orange: possible individual intolerance; possible cross-reaction in case of grass pollen allergy

Chives: possible cross-reaction in case of garlic and onion allergy

Extra virgin olive oil: unusual allergy; intolerance not described

Breadcrumbs: cereals containing gluten included in EU Regulation 1169/2011

Pepper (green, pink, black, grey, white): possible cross-reactivity in case of spice intolerance

Pine nuts: not included in the list of allergens of EU Regulation 1169/2011

Tomatoes: possible cross-reaction in case of sensitivity to grasses

Parsley: possible cross-reaction in case of allergy to spices, mugwort, composites

Sardines: fishery products are included among the allergens in EU Regulation 1169/2011

Raisins: possible presence of sulphites

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Garlic: has immune-stimulating properties, promotes liver function and the elimination of waste metabolites. It also has hypocholesterolemic, lipid-lowering, antiplatelet, hypotensive and hypoglycemic properties that promote cardiac function.

Laurel: leaves and berries have diuretic properties, the leaves are rich in vitamin C favorable to the proper functioning of the immune system, minerals favorable to the production of red blood cells and the functioning of the cardiovascular system

Oranges: provide flavonoids (Vit. P), antioxidants that enhance the action of Vit. C in favor of the immune and cardiovascular systems: also indicated for nephropathic patients; useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. They provide folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Chives: rich in carotenoids that support the immune system and mineral salts, vitamins and antioxidants, it acts to protect the cardiovascular system and liver function.

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Breadcrumbs: cereals stimulate the synthesis of serotonin which counteracts depression and promotes good mood

Pepper (green, pink, black, gray, white): contains piperine, a powerful antioxidant; it improves insulin sensitivity by reducing cholesterol levels and activating metabolism. Recommended for people with cardiovascular problems.

Pine nuts: source of Vitamin E that protects the immune system from harmful fatty acids and mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients. Also useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. Rich in magnesium and omega 3 fatty acids important for regulating mood and cognitive function

Tomato: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, and provides mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients. Useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. Especially if consumed with the peel, it provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Parsley: rich in carotenoids that support the immune system and mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients and useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants

Salt: essential for the balance of body fluids and for the transmission of nerve impulses, it is however to be consumed respecting the limit of 5 g per day according to the indications of the WHO so as not to promote arterial hypertension and consequent increase in the risk of cardio-cerebrovascular diseases starting from myocardial infarction and cerebral stroke; to be limited as much as possible in the case of nephropathy.

Sardines: they are carriers of zinc and selenium, elements that promote the proper functioning of the immune system by hindering the formation of prostaglandins that prevent proper cellular functioning and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids. Essential fatty acids, such as omega 3 and 6, have an antidepressant effect and maintain efficient nervous system and memory

Raisins (Sultanas): source of antioxidants, including resveratrol, with anti-inflammatory, anticancer properties and able to reduce blood cholesterol levels. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Safety / Intended use

Product also intended for subjects with:

• Anorexia – Weight Loss
• Nausea and vomiting

With caution in case of:

• Mucositis (inflammation and injury of the oral cavity)

Not recommended in case of:

• Dysphagia (problems chewing and swallowing)