Recipes · Spanish · Appetizers
Boquerones en Vinagre
One serving has 285 kcal and 21 g protein, and at least a fifth of a woman's daily need of niacin (101%), vitamin K (83%), selenium (68%), copper (27%), phosphorus (27%) and cobalamin (26%). Ready in 240 minutes.
- Preparation: 240 min
- Makes: 1 serving (186 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 100 g Anchovies, fresh
- 60 g Vinegar, white
- 6 g Garlic, raw
- 4 g Parsley, fresh
- 15 g Olive oil
- 0.8 g Salt
Method
- Clean and fillet the anchovies, removing the heads, guts and backbone, and rinse well.
- Lay the fillets in a single layer in a shallow dish, sprinkle with the salt and cover with the vinegar.
- Cover and refrigerate for at least 4 hours, until the flesh has turned opaque and firm all the way through.
- Drain off the vinegar, then arrange the fillets on a plate with the chopped garlic and parsley and drizzle with the olive oil to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 285 kcal | 13% |
| Carbohydrates | 2.3 g | |
| Water | 137 mL | |
| Fiber | 0.26 g | 1% |
| Protein | 20.9 g | 43% |
| Tryptophan | 0.23 g | |
| Threonine | 0.91 g | |
| Isoleucine | 0.96 g | |
| Leucine | 1.7 g | |
| Lysine | 1.9 g | |
| Methionine | 0.61 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.81 g | |
| Tyrosine | 0.7 g | |
| Valine | 1.1 g | |
| Histidine | 0.61 g | |
| Fat | 19.9 g | |
| Monounsaturated | 12.1 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0.91 g | |
| Eicosapentaenoic Acid (EPA) | 0.54 g | |
| Omega-6 | 1.6 g | |
| Saturated | 3.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 60 mg | |
| Calcium | 167 mg | 17% |
| Copper | 0.24 mg | 27% |
| Iron | 3.7 mg | 21% |
| Magnesium | 45.1 mg | 15% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 188 mg | 27% |
| Potassium | 431 mg | 9% |
| Selenium | 37.7 µg | 68% |
| Sodium | 419 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 14.1 mg | 101% |
| Pantothenic acid (vitamin B5) | 0.7 mg | 14% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 15.3 µg | 4% |
| Cobalamin (vitamin B12) | 0.62 µg | 26% |
| Choline | 1.9 mg | 0% |
| Vitamin A | 31.8 µg | 5% |
| Vitamin C | 7.2 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.8 mg | 18% |
| Vitamin K | 74.8 µg | 83% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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