Baked Sardines and Eggplant
Double-up on umami with sardines and eggplants.
- Nutrition facts are for one serving.
- Time to bake in an oven is not included in the cooking time.
Ingredients(Servings: 4)
Directions
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Remove the heads and innards from the sardines and rinse clean. Fillet (3-layer) and sprinkle on the salt and pepper.
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Slice the eggplant into 1 cm (0.4 in.) thick rounds.
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Heat 1 Tbsp of the olive oil in a fry pan, pan-fry each side of the eggplant slices to golden, season with the soy sauce and remove. Next lightly dust the sardines with the flour and then pan-fry.
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Prepare the tomato sauce from (A). Heat the olive oil in a fry pan, saute the onions and garlic, add in the diced tomatoes, soy sauce and the dash of pepper and cook until boiled down.
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Arrange the eggplant in a heat-safe dish. Create layers in the order of tomato sauce, sardines, tomato sauce, eggplant, tomato sauce, sardines and tomato sauce. To complete, combine (B), sprinkle on top, then drizzle on 1 Tbsp of olive oil and bake for 5 minutes in an oven preheated to 180 C (356 F).
Cooking Basics
1. Remove scales (de-scale)
Move the tip of the knife from the tail towards the head to scrape off the scales.
2. Chop off the head
Place the knife at the base of the pectoral fin and chop off the head in one motion.
3. Remove the innards
Cut away the edge of the belly from the head to the anal fin with a knife. Open the belly and use the knife to scrape out the innards.
4. Split open with hands
At this point, wrap the innards up in a newspaper, throw these away and rinse the sardine with water and then pat dry to remove excess moisture. Put your thumb inside the cut near to the top of the backbone, then slide this down towards the tail to split open.
5. Remove the backbone
Use your fingers to fold the end of the backbone near the tail, then carefully pull out the bone in the same direction.
6. Remove the stomach bones
Lay the knife flat and slice away the stomach bones. This completes the butterflying process.
Remove the skin of the garlic clove, and cut vertically in half. Then remove the core, slice thinly cut-side down without cutting as far as the base part, and lay the knife flat and insert horizontal cuts. Finally, mince from end to end.
Cut the onion with its outer skin removed vertically in half, and thinly slice cut-side down without cutting as far as the base. Then lay the knife flat and insert horizontal cuts, finely chopping from end to end.
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