I deconstructed Nigel Slater’s Baked Sardine and Pine Nut recipe more as an exercise…unless O’Mighty Tim has a damascan style conversion to fish this won’t be appearing for dinner in this house anytime soon. It’s not suitable for taking for lunch as it’s served hot/warm and I don’t have anything capable of keeping it hot for longer than 3 hours at the moment.
Sardines are meant to be a healthy option being 25% protein, oodles of vitamin B, 9% fat and most of it poly unsaturated plus being good sources of vitamin D, calcium and Omega 3 fatty acids. 10 small sardines, according to FitDay comes out at at approximately 104 calories of which 5.7g are fat.
The whole dish however (serving 3-4 people) comes out at 1611 calories of which 131g are fat, 12.3g protein and 0% fat. In other words 70% fat, but most of that being poly or monounsaturated…so falling more into the “good fats” category. A 3 person portion is 537 calories, if it serves 4 person then that drops to 402 calories.
If you want to make this less calorific then you could play around with the olive oil (accounts for 477 of the total dishes calories, 54g fat) or reduce the pine nuts…but perhaps not by too much as the pine nuts are part of the point of the dish. The 100g pine nuts accounts for 673 calories and 68g fat. Reducing the olive oil to 2 tablespoons and the pine nuts to 80g will reduce a 4 person serving down to 309 calories…don’t know what that will do to the flavour as I’m not going to get a chance to try it…
I think what I’d probably do for this is to call a portion equal to 2 fish and serve it with either steamed veg or a citrus dressed salad… a 2 fish serving brings it down to 322 calories (18g fat)
I didn’t bother working out the cake…same rules apply to cake as they do to G&T the occasional one is fine…however for the cake to be equivalent in calories as a G&T you would need to divide it into about 24 slices…and only eat it on a day where you’d had no other fat !