Scale and bone the sardines (removing their heads and tails) before finely mincing them. Add the soft part of bread, eggs, minced garlic, and chopped mint. Mix with your hands and shape into meatballs. Fry in the olive or peanut oil. Put on a parchment-like paper.
Meanwhile cook the tomato sauce. Brown the clove of garlic in the olive oil and add the sauce and fresh basil. Season to taste. Shortly heat up the meatballs in the sauce, put them back into the plate and garnish with a sprig of fresh mint.
Recipe Notes
Contributor: Francesca Lombardo, 75
Place: Misilmeri, Italy
Personal Background:
Mrs. Lombardo is a person really enthusiast when it’s time to cook. Her recipes are typical examples of the Mediterranean diet and are full of family memories.
Recipe’s Personal Background
How did you learn this recipe?
I learned this recipe from my family.
Is there some memory/historical event connected to this recipe?
No, there’s no a historical event connected to it (except from a “personal” point of view.
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?
Prepared during ordinary days. The fish is delivered at home. Easy and tasty recipe, to be shared with your relatives and friends.
Mediterranean Background
Any tradition this receipe is connected to? If yes, which one? Can you describe it?
Prepared during ordinary days. The fish is delivered at home. Easy and tasty recipe, to be shared with your relatives and friends.
Any Festivity this recipe is connected to? If yes, which one? Can you describe it?
There are not festivity connected to this recipe.
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
This recipe is linked to the local area as it requires simple raw ingredients and, most of all, sardines and oily fish, that can be easily found in the Mediterranean Sea, and where typical ingredients of the Mediterranean diet are available.
Season (season this food is linked to)
_
Ingredient
Nutritional Importance
Health Benefits
Wheat bread
Made up of 86% carbohydrates, 12% lipids and the other 2% of lipids.
Nutritious and easily digestible, it is the “long term fuel” base of the Mediterranean diet.
Fresh Sardines
Made up of 21% proteins, 4,5% lipids and 1,5% carbohydrates. Rich of trace elements like vitamin D, phosphorus and calcium.
Sardines are very rich in omega 3 fats that protect the heart and the blood vessels which neutralize the negative effects of hyper-glycaemia.
Garlic
Great source of vitamin C, vitamin B6 and manganese.It also contains considerable levels of minerals such as calcium, phosphorus and selenium.
Its properties are enhanced if eaten raw.
Evidence suggests that the ingestion of garlic reduces the risk of cancer, specifically prostate, oesophagus, colorectal and ovaries. It shows antibacterial and antiviral
properties, yet revealing interesting moderate effects in the reduction of blood pressure, cholesterol and triglycerides.
Eggs
Each egg (medium size – 45 g) has approximately 67 calories. It contains proteins of high biological value, which are important for human food. Rich in vitamins A, D, K, B2, B12 and folate. Regarding to its mineral composition, the most important elements are selenium, zinc and iodine. It contains phytochemicals such as lutein and zeaxanthin.
The intake of eggs seems to be beneficial for the earlier establishment of satiety levels. Its lutein and zeaxanthin levels may reduce the development of cataracts and macular degeneration.
Tomato
Excellent source of fibre, vitamin A, vitamin C, vitamin K, potassium and manganese. It also contains vitamin E, thiamine, niacin, vitamin B6, folate, magnesium, phosphorus and copper.
Due to its antioxidant power, tomatoes have a cardio-protective effect by reducing the levels of LDL cholesterol and decreasing blood pressure.
Extra virgin olive oil
Made up 99% lipids, and minimally of vitamins, antioxidants and phytosterols.
Being a source of lipids, amino acids and important triglycerides that make up the lipid bilayer membrane, olive oil is has multiple and important beneficial actions (also a mild laxative property).
Additional information
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?
Not specifically indicated to people suffering from particular diseases
What is the primary base with which your food is prepared? Is this a derivative of oil or another base?
Fish, tomato
What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
