Salted pilchard bruschetta
by:
This dish is tasty and nutritious.
ingredients
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serves: 4
4 salted pilchards (scales removed)
1 loaf of ciabatta or other rustic white bread (cut into slices 1/2 inch (1 cm) thick)
3 cloves garlic (peeled)
1/3 cup (85 ml) extra virgin olive oil
6 vine-ripened tomatoes (thinly sliced)
1 small red onion (halved and very thinly sliced)
3 tablespoons coarsely chopped flat-leaf parsley or basil
Freshly ground black pepper
Servings Per Recipe: 4
Amount per Serving
Calories: 485
- Total Fat: 22.3 g
- Saturated Fat: 3.3 g
- Trans Fat: 0 g
- Cholesterol: 75 mg
- Sodium: 369.3 mg
- Total Carbs: 37.7 g
- Dietary Fiber: 2.8 g
- Sugars: 5.4 g
- Protein: 33 g
preparation
1. Rub off the scales with your thumb, then rinse the fish under cold running water.
2. Cut off the head and discard. lf you want to remove the guts without slitting the fish open, give the belly a gentle squeeze. Trap the exposed guts under the blade of a knife and drag them out.
3. Alternatively, slit the fish open along the belly, all the way down to the tail, and pull out the guts with your hand. Wash the cavity clean.
4. Open up the gut cavity and put the fish belly-side down on a chopping board. Start to press down firmly along the backbone with the palm of your hand.
5. Continue pressing firmly all along the backbone until the fish is completely flat.
6. Turn the fish over and pull away the backbone, snipping it off at the tail end with scissors. Remove any small bones left behind in the fillet using fish pliers or tweezers. Season inside and out, then push back into shape.
7. Preheat the broiler. Broil the pilchards, 2 inches (5 cm) from the heat, for about 3 minutes on each side, until cooked through. Let cool, then break the fish into small flakes, discarding the skin and bones.
8. Toast the bread on both sides under the broiler until golden brown. Rub one side of each piece with the peeled garlic cloves, then drizzle on some of the olive oil. Put the flaked pilchards, tomatoes, onion, and parsley on top of the bread, then drizzle with the remaining oil and season well with black pepper. Serve straight away, before the bread has time to soften.
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