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 !
Allegra has only recently joined my list of food heroes. I have mentioned before how I discovered her by an internet trawl for something to use cashew nuts in. I then started to read her articles in the Guardian and found that she has a disturbing ability to make me want to go into the kitchen and cook – fortunately though there have been very few cakes/baked goods and a lot of things that the rest of the family won’t eat !
The downside of Allegra is long lists of ingredients some of which do tend to be rather more exotic than my family will eat. Fortunately this has tended to be the “earlier” Allegra (see The Good Cook). The more recent Allegra has concentrated more on eating seasonally (see Allegra’s Colour Cookbook and Colouring the Seasons which I think may be the US version of the Colour Cookbook).
What I have cooked so far:
Cashew and Orange Blossom Cake
An Iranian chicken curry (using pomegranate molasses which I have already)
Sweet Potato Falafel
Lemon and Ginger Sussex Pudding
Her latest book Leon from the restaurant of the same name (of which she is a co founder) again concentrates on good quality, organic ingredients to make good food for take away. I am getting this book for Christmas (only another 48 hours to wait) and have had to pass it over to my Mum for safe keeping to stop me using it…not before I had copied out the ingredients for George’s Breast Milk Bread (not what you might think thank god !) which I have slowly (with the Flapjack Queen) been collecting together.
Anyway, she has done it to me again. In the other weeks Observer she was enthusing about how you can do Christmas dinner on the cheap (well £60)…and well you see, I have been muttering about how I want to try goose for several years now but have been unable to get one for less than £40 and well she mentioned that Lidl do one for £16, and then I was in Aldi on Saturday and discovered that they also do a frozen one for £15…so I now have a goose in my freezer and nothing else planned for boxing day.