Lockards with vegetables

The abundance of omega-3 fatty acids is hidden in the small, silvery fish lokardi. One of the best ways to prepare it is to roast it with olive oil and garlic, combined with cooked vegetables.

Preparation steps

Clean the fish, wash it, dry it well, salt it, pepper it and put it in a fireproof dish.
Pour olive oil, wine over the prepared fish, add sliced garlic and diced tomato.
Bake in an oven preheated to 180 ° C for 30 minutes.
Cut the carrots into sticks, clean and slice the beans, and cook together in salted water.
After 15 minutes, add sliced chard and cook for another 10 minutes.
Strain and pour warm olive oil.
Mix garlic, onion, olive oil, parsley, vinegar and salt into a homogeneous mixture.

Serving

Pour the prepared sauce over the baked fish and serve with cooked vegetables.

Advice

You can replace locks with mackerel.

Ingredients

4central large lokards (1 kg)
salt
ground black pepper
50 mlolive oil
100 mlof white wine
2 cherriesgarlic
1tomato

For vegetable side dish:

200 gcarrots
300 ggreen pods
300 gchard
4 tbspolive oil
salt

For the sauce:

3 cherriescrushed garlic
30 gchopped onion
5 tbspolive oil
1 tbspchopped parsley
1 tspwine vinegar
salt

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