Anchovies are tiny silvery fish with a black stripe along the ridge, about ten centimeters in size. They contain up to 25% fat, making them an excellent source of Omega-3 polyunsaturated fatty acids. Fresh anchovies have white flesh and less flavor than canned ones. Salads prepared with this fish are very healthy and tasty.
It is necessary
-
- For refueling:
- 7 tbsp. l olive oil;
- 1 clove of garlic;
- 7 basil leaves;
- 1, 5 Art. l wine sauce;
- salt;
- ground black pepper.
- For the salad:
- 250 g green beans;
- olive oil;
- 1 clove of garlic;
- a bunch of parsley;
- 2 tbsp. l wine sauce;
- 2 tsp lemon juice;
- 1 head of lettuce
- 3 tomatoes;
- 1 cucumber;
- 3 onions;
- 3 tbsp. l small black olives;
- 1 sweet red pepper;
- 3 eggs;
- 7-8 fillets of anchovies in oil;
- 150 g of tuna in oil.
Instructions
Step 1
Prepare your salad dressing in advance. In a small bowl, combine olive oil, garlic crushed in a garlic press, finely chopped basil, wine vinegar, salt, black pepper. Then close it on top with cling film and leave the dressing to infuse in a warm place for two hours.
Step 2
Cook the vegetables at this time. Boil the beans in salted water for five to seven minutes, discard them in a colander and douse them with cold water or hold them on ice so that they become dense and do not lose their color.
Step 3
Next, heat a little olive oil in a frying pan, add the crushed clove of garlic to it and put the beans. Fry it for a couple of minutes over low heat until soft, or one minute if you like crunching it.
Step 4
Then sprinkle the beans with finely chopped parsley on top, immediately remove from the heat, pour over with olive oil, wine sauce, lemon juice and leave to cool completely.
Step 5
Wash the salad under cold water, dry it slightly with a towel and chop into a deep plate. Cut the tomatoes in half lengthwise, then cut each slice into two more slices. Cut the cucumber, chop the onion in half rings.
Step 6
Rinse the olives well from the oil and cut in half. Peel the bell peppers, remove the seeds and cut into thin slices.
Step 7
Hard-boiled eggs, cool, peel and cut into quarters. Anchovies, if very salty, rinse or soak.
Step 8
Start to lay out the layers of lettuce on the plate. The first layer is shredded lettuce, then a layer of onions, tomatoes, cucumber, beans and peppers. Salt each layer a little, repeat them several times.
Step 9
Then mix the dressing well with a fork, add a little salt and pepper to taste and pour the salad over it. Place the tuna, eggs, olives and anchovies on the salad before serving. Pepper everything again and sprinkle with lemon juice.
