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Sardine and Chard Gratin Recipe

Looking for an easy Sardine and Chard Gratin recipe? Learn how to make Sardine and Chard Gratin using healthy ingredients.


Submitted by jailita

Makes 6 servings



As the findings continue to roll in, many nutritionists now recommend that we eat fish twice a week. This can be difficult if you have no good source of quality seafood or find it too expensive. But the good news is that omega-3s are present in some types of canned fish. Sardines packed in olive oil, for instance, are delicious if you know what to do with them. Tuna is another great source of omega-3s; just make sure to seek out canned light tuna, which is made with skipjack, a smaller species that is not at risk of extinction. Skipjack contains approximately one-third the mercury levels of the albacore used in other canned tuna. When shopping for fresh tuna, however, albacore from the United States and Canada is the best choice as far as the environment is concerned. North American albacore can be eaten safely by adults and children ages 6 and over more than four times per month

Recipe Ingredients for Sardine and Chard Gratin

2 cans sardines, boneless packed in oil
2 1/2 pounds Swiss chard (about 3 bunches), stemmed and washed in two changes of water
1 tablespoon extra virgin olive oil
1 medium onion, finely chopped
4 garlic cloves, minced
1 teaspoon fresh thyme leaves, (roughly chopped, or 1/2 teaspoon dried thyme)
1/2 cup low-fat milk
1 Salt
1 Freshly ground pepper to taste
1/4 cup fresh or dry bread crumbs

Recipe Directions for Sardine and Chard Gratin

  1. Preheat the oven to 425 degrees. Oil a 2-quart gratin or baking dish. Drain the sardines over a bowl, and separate them into fillets. Set the oil aside.

  2. While the chard is still wet from washing, heat a large, heavy skillet over high heat. Working in batches, pile a few handfuls into the pan and stir until the chard begins to wilt. Cover the pan for a minute, then uncover and stir the greens until they have wilted. As each batch collapses, transfer it to a bowl. When you have wilted all of the chard, rinse briefly with cold water, squeeze out excess water and chop medium-fine.

  3. Heat the olive oil (not the oil from the sardines) in the skillet over medium heat, and add the onion. Cook, stirring, until tender, about five minutes. Add a generous pinch of salt, stir in the garlic and thyme, and cook, stirring, until fragrant, 30 seconds to a minute. Add the chopped, wilted chard and salt and pepper to taste. Stir together for one minute until everything is blended. Add the milk, and stir together for about one minute until you no longer see liquid in the pan. Remove from the heat. Taste, and adjust salt and pepper.

  4. Spread half the greens in the bottom of the baking dish. Top with the sardine fillets in one layer. Drizzle a tablespoon of the oil from the cans over the sardines, then top with the remaining greens in an even layer. Sprinkle on the breadcrumbs, and drizzle on another tablespoon of the oil from the cans. Place in the oven, and bake 15 minutes until sizzling. Serve hot or warm.

Categories

Main Dish

Nutrition Facts
Serving Size 267.3g
Amount Per Serving
Calories
157
Calories from Fat
59
% Daily Value*
Total Fat
6.6g
10%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
45mg
15%
Sodium
628mg
26%
Potassium
914mg
26%
Total Carbohydrates
13.8g
5%
Dietary Fiber
3.6g
14%
Sugars
4.2g
Protein
12.6g
Vitamin A 233% Vitamin C 98%
Calcium 26% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • High in iron
  • High in manganese
  • Very high in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin A
  • Very high in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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