Low Fat Sardine Bun

Indulge in the wholesome goodness of Low Fat Sardine Buns, a delicious and nutritious twist on a classic treat. Made with whole wheat flour for a hearty, fiber-rich base, these buns are stuffed with a zesty, protein-packed sardine filling that's perfectly seasoned with red onion, garlic, lemon juice, and fresh parsley. Baked to golden perfection, they are low in fat and high in flavor, making them an ideal choice for a light lunch, snack, or on-the-go breakfast. Easy to prepare with minimal ingredients, these buns are a delightful way to enjoy the benefits of omega-3-rich sardines wrapped in a tender, homemade dough. Serve them warm for an irresistible experience that’s both healthy and satisfying! Perfect for health-conscious food lovers, these buns strike the perfect balance between taste and nutrition.

Nutriscore Rating: 79/100

Prep Time:120 mins

Cook Time:20 mins

Total Time:140 mins

Servings: 4

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)

Directions

Step 1

In a small bowl, mix the warm water and active dry yeast. Let it stand for about 5 minutes until frothy.

Step 2

In a large bowl, combine whole wheat flour and salt. Gradually add the yeast mixture and olive oil to form a soft dough.

Step 3

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.

Step 4

While the dough is rising, prepare the sardine filling. Drain the sardines and flake them into a bowl.

Step 5

Finely chop the red onion and garlic, then add them to the sardines.

Step 6

Stir in lemon juice, chopped fresh parsley, and black pepper. Mix well and set aside.

Step 7

Once the dough has risen, punch it down to remove air. Divide it into 8 equal portions.

Step 8

Roll each portion into a ball and flatten it slightly. Place a tablespoon of the sardine filling in the center of each dough circle.

Step 9

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.

Step 10

Cover with a cloth and let the buns rise again for about 20-30 minutes.

Step 11

Preheat the oven to 190°C (375°F). If using egg wash, brush the tops of the buns lightly.

Step 12

Bake in the preheated oven for 18-20 minutes or until golden brown.

Step 13

Let the buns cool slightly on a wire rack before serving warm or at room temperature.

Nutrition Facts

Serving size	(642.5g)

Amount per serving	% Daily Value*
Calories	1405.2

Total Fat 47.0g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 216.1mg	0%
Sodium 1559.5mg	0%
Total Carbohydrate 192.8g	0%
Dietary Fiber 33.3g	0%
Total Sugars 4.7g
Protein 65.5g	0%

Vitamin D 245.1IU	0%
Calcium 535.8mg	0%
Iron 14.3mg	0%
Potassium 1802.2mg	0%

*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.

Source of Calories

Fat: 29.0%

Protein: 18.0%

Carbs: 53.0%