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NL ITDE
Ingrédients
6 sardines entres nettoyées
Poivre frchement moulu
1 citron vert décou et tranché finement
6 feuilles de laurier fraîches ou séchées
2 cuillères à soupe d’huile d’olive
sel de mer
Contient 90
kilocalories par portion:
4 g de protéines
8 g de matières glasses
(dont 1 g saturé)
1 g de glucides
0 g de fibres
Temps total
de pparation:
environ 15 minutes
Sardines grillées assaisonnées
de citron vert et de feuilles de laurier
Plat principal - pour 4 personnes
1. Épongez les sardines avec du papier absorbant. Poivrez l’intérieur des
sardines (vidées et nettoyées), puis farcissez-les de citron vert et de
feuilles de laurier. Badigeonnez légèrement la peau avec de l’huile et
saupoudrez de sel.
2. Faites chauffer le gril en le réglant sur la position 4 et faites griller les
sardines sur le gril ouvert (position fête) pendant 5 à 6 minutes, en les
retournant en milieu de cuisson. Merveilleux avec du couscous et des
tomates grillées.
FR
Conseil: pour une recette encore plus saine, préparez les sardines sans
y ajouter d’huile.
Zutaten
6 ganze Sardinen, gesäubert
Poivre frchement moulu
1 Limette, geviertelt und nn geschnitten
6 frische (oder getrocknete) Lorbeerblätter
2 Essffel Olivel
Meersalz
Enthält 90 Kilokalorien
pro Portion:
4 g Eiweiß
8 g Fett (1g gesättigte
Fettsäuren)
1 g Kohlenhydrate
0 g Ballaststoffe
Zubereitungszeit:
ca. 15 Minuten
Gegrillte Sardinen
mit Limette und Lorbeerblättern
Hauptgericht - Für 2 Personen
1. Die Sardinen mit einem Papiertuch trocken tupfen. Die (gesäuberten)
Bauchhöhlen mit Pfeffer würzen und mit der Limette und den Lorbeer-
blättern füllen. Die Hautnn mit Öl bestreichen und mit Meersalz
würzen.
2. Den Grill auf Stufe 4 erhitzen. Den Fisch auf dem aufgeklappten Grill
(Partygrillposition) 5-6 Minuten grillen, bis er gar ist, dabei einmal
wenden. Hervorragend mit Couscous und gegrillten Tomaten.
Tipp: Für eine noch gesündere Variante: Sardinen ohne
Öl zubereiten.
Ingrediënten
6 hele sardines, schoongemaakt
versgemalen peper
1 limoen, in vieren en in zeer dunne schijfjes
gesneden
6 verse (of gedroogde) laurierblaadjes
2 eetlepels olijfolie
zeezout
Bevat 90 kilocalorieën
per portie:
4 g eiwit
8 g vet (1 g verzadigd)
1 g koolhydraten
0 g vezels
Totale bereidingstijd:
ongeveer 15 minuten
Gegrilde sardines met limoen en
laurierblaadjes
Hoofdgerecht - voor 2 personen
1. Dep de sardines droog met keukenpapier. Bestrooi de (schoonge
-
maakte) buikholten van de sardines met peper en vul ze met limoen en
laurierblaadjes. Bestrijk de buitenkant licht met olie en besprenkel met
zeezout.
2. Verhit de grill op stand 4 en gril de vis op de volledig geopende grill
(party-grillstand) in minuten gaar. Draai ze halverwege om. Zalig met
couscous en gegrilde tomaten.
Tip: Maak de sardines zonder olie klaar voor een nog
gezondere maaltijd.
Ingredienti
6 sardine intere pulite
pepe macinato fresco
1 lime tagliato in quarti e poi a fette molto
sottili
6 foglie di basilico fresche (o essiccate)
2 cucchiai di olio di oliva
sale marino
90 calorie
a porzione:
4 g di proteine
8 g di grassi (1 g saturi)
1 g di carboidrati
0 g di fibre
Tempo totale
di preparazione:
circa 15 minuti
Sardine grigliate con lime
e foglie di alloro
Piatto principale - per 2 persone
1. Asciugate le sardine con la carta da cucina. Cospargete la cavità interna
(pulita) di ciascuna sardina di pepe e riempitela di lime e foglie di alloro.
Cospargete leggermente l’esterno di olio e aggiungete il sale marino.
2. Fate riscaldare la griglia sulla posizione 4, portate a cottura il pesce sulla
griglia completamente aperta (posizione party) per 5-6 minuti; a metà
cottura girate le sardine. Perfette con couscous e pomodori grigliati.
Consiglio: Per un piatto ancora più sano non cospargete di olio
le sardine.
Recipe_Booklet_Health grill_WE.i16-17 16-17 01-08-2008 17:01:33
9


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