64.                      Baked Sardines With Tomato Sauce

Preparation time: 10 minutes

Cooking time: 20 minutes

Serving: 4

Ingredients:

•        2 pounds (907 g) fresh sardines

•        3 tablespoons olive oil, divided

•        4 Roma tomatoes, peeled and chopped

•        1 small onion, sliced thinly

•        Zest of 1 orange

•        Sea salt

•        ground pepper

•        2 tablespoons whole-wheat bread crumbs

•        ½ cup white wine

Directions:

1. Grease your baking pan using a little olive oil. Set aside.
2. Rinse the sardines under running water. Slit the belly, remove the spine, and butterfly the fish. Set aside.
3. Heat the remaining olive oil in a large skillet. Add the tomatoes, onion, orange zest, salt, and pepper to the skillet and simmer for 20 minutes, or until the mixture thickens and softens.
4. Put half of the sauce inside the greased pan. Arrange the sardines on top and spread the remaining half the sauce over the fish. Sprinkle with the bread crumbs and drizzle with the white wine.
5. Choose Convection Bake, set temperature to 425ºF (220ºC), and set time to 20 minutes.

Nutrition:

Calories: 160 Carbs: 2g Fat: 9g Protein: 17g