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Anchovies in the oven with black rice and curry sauce

April 28, 2017
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Anchovies in the oven with black rice and curry sauce

Today we propose a second dish very tasty, healthy and rich in nutrients, anchovies in the oven with black rice and curry sauce. Anchovies, like all the oily fishes, are rich in fatty acids omega 3 and the black rice is a variety of brown rice with a high content of anthocyans, powerful antioxidants against the aging processes. Black rice has also fibers and results very digestible. The curry used to prepare the sauce is a very healthful spice, the contained substances improve digestion, have anti-inflammatory and antioxidant properties, help control the levels of cholesterol and blood sugar and make the dish vary tasty with an exotic scent. Enjoy your meal!

Ingredients for 3 persons

Ingredients of the anchovies in the oven

30 boneless anchovies

1 handful of capers

2 tablespoons of olive paste

breadcrumbs

1 lemon

salt

pepper

extra virgin olive oil

Ingredients of the side dishes

150 g of black Venere rice

200 ml of soy milk

2 teaspoons of curry powder

1 tablespoon of semi whole grain spelt flour

1/4 of chopped onion

Salt

Extra virgin olive oil

Start preparing the side dishes. Cook the black rice in pot full of salty water for about 35 minutes. For what concerns the curry sauce, in a frying pan sauté the onion in a little oil and a tablespoon of water, remove then from heat and add the flour, stir well. Add the curry powder and finally the milk, pour it slowly and keep on stirring. Bring the pot again on low heat and cook until the sauce will become thick, keep on stirring. Now prepare the anchovies. Put the anchovies, boneless and open, on a pan covered by backing paper. Spread some lemon juice on the anchovies. Rinse the capers, cut them into pieces and put them in a bowl, add two tablespoons of olive paste and stir. Spread this dressing on the anchovies, add salt, pepper and breadcrumbs, finally pour a little olive oil. Bake in the fan oven at 180° for 13 minutes. Serve the anchovies with the black rice and the curry sauce, if you like you can spread the sauce on the rice.

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