Low Fat Sardine Bun
Wholesome, flavorful, and guilt-free, the Low Fat Sardine Bun is a delightful twist on a classic snack, perfect for health-conscious foodies. Made with nutrient-rich whole wheat flour and a savory sardine filling infused with zesty lemon juice, fresh parsley, and aromatic garlic, these buns are light yet satisfying. The dough is leavened with active dry yeast for a soft, fluffy texture and is baked to golden perfection, with the option to add a glossy egg wash for an extra touch of elegance. With no added heavy creams or fats, this recipe is the perfect way to incorporate omega-3-packed sardines into your diet. Enjoy these buns as a snack, light meal, or party appetizer—serving up a delicious balance of flavor, nutrition, and simplicity in every bite!
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Recipe Information
Ingredients
- 250 grams Whole wheat flour
- 7 grams Active dry yeast
- 150 milliliters Warm water
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 100 grams Canned sardines in water
- 0.5 medium Red onion
- 1 clove Garlic
- 1 tablespoon Lemon juice
- 1 tablespoon Fresh parsley
- 0.25 teaspoon Black pepper
- Egg wash (optional)
Instructions
In a small bowl, mix the warm water and active dry yeast. Let it stand for about 5 minutes until frothy.
In a large bowl, combine whole wheat flour and salt. Gradually add the yeast mixture and olive oil to form a soft dough.
Knead the dough for about 8-10 minutes until smooth and elastic. Place the dough in a lightly greased bowl, cover with a damp cloth, and let it rise in a warm place for 1 hour or until doubled in size.
While the dough is rising, prepare the sardine filling. Drain the sardines and flake them into a bowl.
Finely chop the red onion and garlic, then add them to the sardines.
Stir in lemon juice, chopped fresh parsley, and black pepper. Mix well and set aside.
Once the dough has risen, punch it down to remove air. Divide it into 8 equal portions.
Roll each portion into a ball and flatten it slightly. Place a tablespoon of the sardine filling in the center of each dough circle.
Fold the edges over the filling, pinching to seal and form a bun shape. Place each bun on a baking tray lined with parchment paper, seam side down.
Cover with a cloth and let the buns rise again for about 20-30 minutes.
Preheat the oven to 190°C (375°F). If using egg wash, brush the tops of the buns lightly.
Bake in the preheated oven for 18-20 minutes or until golden brown.
Let the buns cool slightly on a wire rack before serving warm or at room temperature.
Nutrition Facts
Calories |
1405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.0 g | 60% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 216 mg | 72% | |
| Sodium | 1560 mg | 68% | |
| Total Carbohydrate | 192.8 g | 70% | |
| Dietary Fiber | 33.3 g | 119% | |
| Total Sugars | 4.7 g | ||
| Protein | 65.5 g | 131% | |
| Vitamin D | 6.1 mcg | 31% | |
| Calcium | 536 mg | 41% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 1802 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
