Low Sodium Sardine Bun
Savor the delightful combination of soft, homemade bread with a flavorful sardine filling in this Low Sodium Sardine Bun recipe. Perfect for those seeking heart-healthy and low-sodium alternatives, this recipe expertly pairs tender, fluffy dough with a savory sardine mixture enhanced by sautéed onions, garlic, and fresh parsley. The use of sardines in water ensures a richer yet lighter filling, while olive oil and black pepper add depth to the flavors. Ideal for breakfast, snacks, or on-the-go meals, these buns are baked to golden perfection and brushed with an egg wash for a beautiful, glossy finish. With easy-to-follow directions, this wholesome recipe will quickly become a household favorite for its balance of nutrition and taste.
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Recipe Information
Ingredients
- 300 grams All-purpose flour
- 7 grams Instant yeast
- 10 grams Sugar
- 30 grams Unsalted butter, softened
- 150 milliliters Low sodium milk
- 1 large Egg
- 20 milliliters Water
- 120 grams Sardines in water, drained
- 50 grams Onion, finely chopped
- 2 cloves Garlic, minced
- 15 milliliters Olive oil
- 1 teaspoon Ground black pepper
- 10 grams Fresh parsley, chopped
- 1 large Egg yolk, for egg wash
- 15 milliliters Water, for egg wash
Instructions
In a large mixing bowl, combine the all-purpose flour, instant yeast, and sugar.
In a small saucepan, gently heat the milk until warm, then add the butter to melt it. Let it cool slightly.
Add the warm milk mixture, water, and egg to the dry ingredients. Mix until a dough forms.
Knead the dough on a floured surface for about 10 minutes until smooth and elastic.
Place the dough in a lightly oiled bowl, cover with a damp cloth, and let it rise in a warm place until doubled in size, about 1 hour.
While the dough is rising, prepare the filling: Heat olive oil in a pan over medium heat. Add the chopped onion and minced garlic, and sauté until soft and fragrant.
Add the drained sardines, flake them gently with a fork, and stir in ground black pepper and chopped parsley. Remove from heat and let it cool.
Punch down the risen dough and divide it into 8 equal pieces. Roll each piece into a ball and flatten it slightly.
Place a spoonful of the sardine filling in the center of each flattened dough piece, then gather the edges to seal it. Shape each bun smoothly.
Place the filled buns seam-side down on a baking tray lined with parchment paper. Cover and let them rise for another 20 minutes.
Preheat the oven to 180°C (350°F).
Prepare the egg wash by whisking together the egg yolk and water, then brush it over the tops of the buns.
Bake the buns in the preheated oven for 15-20 minutes or until they are golden brown.
Remove the buns from the oven and let them cool slightly on a wire rack before serving.
Nutrition Facts
Calories |
2023 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.6 g | 91% | |
| Saturated Fat | 26.7 g | 134% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 660 mg | 220% | |
| Sodium | 562 mg | 24% | |
| Total Carbohydrate | 259.4 g | 94% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 20.8 g | ||
| Protein | 82.2 g | 164% | |
| Vitamin D | 12.5 mcg | 63% | |
| Calcium | 823 mg | 63% | |
| Iron | 20.8 mg | 116% | |
| Potassium | 1498 mg | 32% | |
*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.
