Sardines in escabeche
Nutrition per serving
Sardines marinated cold in a vinegar flavoured with onions, carrots and spices, escabeche style. Tangy and fragrant, they keep well and are eaten chilled, and are rich in omega-3.
Preparation: 20 min | Cooking: 10 min | Servings: 4 | Difficulty: Easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 279 kcal · 20 g protein · 6 g carbohydrate · 18 g fat
Ingredients
- 12 sardines
- 2 carrots
- 2 onions
- 100 ml of vinegar
- 3 tbsp olive oil
- 2 cloves of garlic
- bay leaf, pepper
Method
- Briefly pan-fry the sardines, then set aside.
- Sweat the carrots, onions and garlic, then add the vinegar and aromatics.
- Pour this warm marinade over the sardines.
- Leave to marinate for 24 hours in the fridge.
Nutritional benefits
Sardines are extremely rich in omega-3, calcium and vitamin D, good for the heart and for cholesterol, at a very low price. The escabeche (vinegar marinade) preserves them and adds flavour without frying. A healthy preparation with a taste of the sea, to enjoy as a starter or as tapas. Naturally gluten-free.
Variations and substitutions
- With mackerel or anchovies.
- With chilli for extra heat.
- With citrus fruit in the marinade.
- Served on toast.
Storage and making ahead
Keep for 4 days in the fridge and improve with time: an ideal make-ahead preparation.
💡 Good to know
Leave to marinate for 24 hours: this is how long the sardines need to take on the flavours of the escabeche.
Read more
Discover more high-protein recipes · cholesterol-friendly recipes · gluten-free recipes · lactose-free recipes.
The foods in this recipe: sardines · carrots · onions · vinegar · olive oil.
You might also like these recipes: Baked salmon fillet with steamed broccoli · Sardine and white bean salad · Salmon parcel with baby vegetables.
