ingredients

2 boxes of sardines without oil, lemon-basil marinade
2 boxes of pickled mackerel filets with lemon
1 ball of fresh country bread
100 g rocket
250 g cherry tomatoes
100 g black olives
1 bunch of white onions
3 tbsp. to s. olive oil
The juice of 1 big lemon

Equipment

4 large ramekins with high edges or 4 baking circles or 4 large glass verrines

Steps

Crispy roulade of the sea

In advance: preheat the oven to 200 ° C (item 6). Cut 4 thin slices, as large as possible, into the bread roll. Wrap, chop in the chosen molds, bake approx. 10 minutes, or the time it takes for them to be golden and crispy.

Prepare everything: drain sardines and mackerel thoroughly. Peel and prune the white onions (stem included) in 6 or 8 in length. Mingle lemon, olive oil, salt, freshly ground pepper.

Cut the tomatoes into 2 or 4.

To serve: wedge the cones of bread on 4 plates. Place the arugula at the bottom and around. Mingle tomatoes, onions, olives, sardines and mackerel in large pieces. Spread the sauce.

tips

In box . The sardines and mackerel fillets we used are found in supermarkets under the Connétable brand. Thanks to a good technical control of cooking and canning, they are soft and melting despite the absence of oil. Sardines provide only 135 kcal / 100 g (about 300 kcal in oil) and are very digestible.

The idea of ​​Adeline . Ecomalin: to make quickly and consume less energy, grill the bread to the toaster, put it on the plates, assemble the salad on it and then spread the sauce. Here is an express meal!