Escabeche recipe

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  • Serves 4
  • 10mins to prepare and 10mins to cook
  • 497 calories / serving
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Healthy PC escabeche He

Place all the ingredients for the marinade in a small pan and bring to the boil. Simmer for five minutes or so until the carrots are no longer raw, but still retain some crunch and the alcohol has cooked off.

Heat a little oil in a pan and sear the sardines or other fish on both sides for 2-3 minutes until just cooked. Lay the fish in a shallow dish and pour over the marinade.

Refrigerate until needed and serve at room temperature.

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  • Ingredients

  • For the marinade

  • 1 red onion, peeled and finely sliced
  • 1 dried chilli
  • 2 bay leaves
  • 1tsp coriander seeds, crushed
  • 5 black peppercorns
  • sprig thyme
  • 1 strip orange zest
  • 1 carrot, peeled and cut into fine matchsticks (julienne)
  • 75ml (3fl oz) white wine vinegar
  • 100ml white wine
  • salt
  • 12 sardines, scaled and gutted or 4 fish fillets such as mackerel or red mullet
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  • Energy 2081kj 497kcal 25%
  • Fat 25.3g 36%
  • Saturates 7.2g 36%
  • Sugars 4.3g 5%
  • Salt 1.4g 23%

of the reference intake
Carbohydrate 5.4g Protein 61.7g Fibre 0.7g

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