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Updated: February 19, 2013 15:54 IST
MEALS THAT HEAL

Wrap and roll

ALOK ANAND
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PACKED WITH OMEGA-3 Sardine filling in a tortilla
Special Arrangement PACKED WITH OMEGA-3 Sardine filling in a tortilla

Enjoy this tortilla with a sardine filling

Sardines are several types of small, oily fish. The name is believed to have come from the Mediterranean island of Sardinia which had an abundance of these fish. There are almost 20 species of small fish which can be classified as sardines. This would include fish from the family of herrings, pilchards, brislings and sprats.

Sardines are rich in protein and Omega-3 fatty acids, calcium, iron and potassium. Omega-3 fatty acids reduce the occurrence of cardiovascular diseases.

Now, for a recipe.

Sardine Tortilla Wraps

Ingredients

Sardines in oil (drained and

chopped): 4 cans

Ripe avocado (peeled and

chopped): a piece

Onion (finely chopped): 1 no.

Coriander leaves (cleaned and

chopped): 15 gm

Pickled jalapeno chilli

(chopped): 40 gm

Lime juice: 10 ml

Monterey Jack Cheese

(grated): 100 plus 30 gm

Salt to taste

Butter (melted): 25 gm

For the sauce

Garlic clove (chopped): 1

Olive oil: 2 tsp

Ripe tomatoes: 250 gm

Tomato juice: 50 ml

Salt to taste

Sugar: 5 gm

For the Corn Tortilla

Maize flour: 150 gm

Salt: 2 tsp

Baking soda: quarter tsp

Water (very warm): 100-120

ml

Olive oil: 2 tbsp

Method

Corn Tortilla:

Mix the maize flour, salt and baking soda in a bowl. Add the very warm water slowly and mix with a spoon till it forms a dough. Now add 15 ml oil and knead with the hands. (The quantity of water may be adjusted depending on the flour.) Divide the dough into 16 equal-sized balls. Place each in between plastic sheets and gently press with hands. Then smoothen them with a rolling pin (4-5 inch discs). Heat a skillet and cook the rolled out dough on both sides over medium heat. Lightly brush them with the remaining oil. Remove from the skillet and keep them wrapped in a cloth.

Tomato Sauce:

Heat oil in a pan. Add the chopped garlic. Sauté for a while then add the chopped tomatoes and the tomato juice. Simmer for 10-15 minutes till the sauce is cooked and thickened. Add salt, pepper and sugar.

To assemble the wraps:

Spread the sauce on a tortilla leaving a half-inch border on the sides. Sprinkle the chopped avocado, sardines, onions, coriander leaves, jalapeno, lime juice and the grated cheese on the tortilla. Keep 30gm of cheese aside. Now roll the tortilla like a roulade.

Transfer the roulade, seam side down, on a shallow baking pan. Brush lightly with the melted butter and sprinkle the balance grated cheese on top. Bake in a pre-heated oven at 160 degree C till the cheese melts. The wraps are now ready to eat.

ALOK ANAND, Executive Chef, Taj Coromandel

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