La inceputul anului toata lumea vrea sa manance sanatos, asa ca am pentru voi azi o reteta cu peste :) Chiftelute de sardine si cartofi, foarte bune si hranitoare, contin proteine si calciu, si nu sunt prajite, ci rumenite frumos la cuptor. Sunt delicioase alaturi de o salata bogata :)

Ingrediente (14 buc):

  • 2 conserve de sardine (2x110g, mie imi place cele King Oscar)
  • 3 cartofi medii (600g)
  • 1 morcov
  • 1 lg mustar
  • 1 ou
  • 1 ceapa rosie mica
  • coaja si zeama de la 1/2 lamaie
  • 50g faina de migdale (sau pesmet, fulgi de ovaz rasniti etc)
  • cateva fire de patrunjel
  • sare, piper
  • ulei de masline pentru pulverizat deasupra

Decojim si taiem bucati mari cartoful si morcovul. Am obtinut 500g de cartof si 55g de morcov. Le fierbem pana intra furculita usor in ele. Separat, scurgem sardinele intregi (cu tot cu oase) si le maruntim usor cu furculita. Tocam marunt ceapa si patrunjelul.

Amestecam toate ingredientele: sardinele, cartoful si morcovul fierte si pasate cu furculita, ceapa, mustarul, coaja rasa si zeama de lamaie, patrunjelul, oul, sare, piper si faina de migdale (sau pesmetul).

Cu mainile umezite formam mingi pe care le aplatizam usor, dandu-le forma de chiftelute. Le asezam pe o tava intinsa tapetata cu hartie de copt, le stropim cu putin ulei si le coacem in cuptorul preincalzit la 180C timp de 30-40 de min, cu ventilatia pornita pana se rumenesc frumos. La jumatatea timpului le intoarcem. Pofta mare!

Galerie foto:

ENGLISH VERSION

Everybody want to eat “clean” in the beginning of the New Year, so I’ve got a fish recipe for you today :) Sardine potato fishcakes, so nutritious and tasty, they have plenty of protein and Calcium and they’re not even fried, just nicely cooked in the oven :) Amazing next a=to a big fresh salad, yumm! :)

Ingredients (14 pcs):

  • 2 sardine cans (220 g, I use King Oscar brand)
  • 3 medium potatoes (600 g)
  • 1 carrot
  • 1 tbsp mustard
  • 1 egg
  • 1 small red onion
  • juice and zest from 1/2 lemon
  • 50 g almond meal (or breadcrumbs, ground oat flakes etc)
  • a couple parsley threads
  • salt, pepper
  • olive oil for drizzling on top

Peel and roughly chop the potato and carrot. I got 500 g of potato and 55 g of carrot. Boil them until tender. Separately drain the sardines and gently mash them. Finely chop the onion and parsley.

Combine all the ingredients in a large bowl: sardines, mashed potato and carrot, onion, mustard, grated lemon zest, lemon juice, egg, salt and pepper, almond meal (or breadcrumbs).

Using wet hands, mold small balls and gently flatten them, giving them a round shape. I got 14 pieces. Place them on a tray lined with baking paper, drizzle a little olive oil over them and bake them at 180 C for about 30-40 min, turning them on the other side halfway. Cook until nicely golden. Enjoy!

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