Serves 4


¼ cup pine nuts

½ cup breadcrumbs

½ cup parsley, chopped

¼ cup golden raisins

¼ cup capers

1 pound fresh sardines, filleted

1 lemon, sliced

Salt and pepper, to taste

Olive oil


1. Preheat the oven to 375°F.

2. For the stuffing, combine the pine nuts with breadcrumbs, parsley, golden raisins, and capers with just enough olive oil to make a wet, sandy mixture.

3. Lay the sardine fillets skin side down and fill with breadcrumb mix, then roll up each fillet as it is filled.

4. Arrange the sardines tightly in a baking dish, placing a lemon slice between each. Drizzle with more olive oil and bake for 15 minutes.

Per serving: 408 calories, 32 grams protein, 19 grams carbohydrates, 7 grams sugar, 23 grams fat, 161 milligrams cholesterol, 932 milligrams sodium, 2 grams dietary fiber.