A tasty recipe for this cold-water fish which contains very high amounts of omega-3 fatty acids which are essential for brain and vision development. Sardines are also rich in iron, potassium and vitamin B6.
Serves 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
- 4 tablespoons flour
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh basil, chopped
- 1 tablespoon oregano
- 1/2 teaspoon black pepper
- Salt, for taste
- 8 medium-sized sardines, gutted
- 60 ml olive oil
- 4 garlic cloves, sliced
- 1 lemon, cut into small cubes
- 1 bunch of fresh parsley
Steps
- Butterfly the sardines. Remove the head and open the fish up. Carefully disect the central bone and discard. Do the same for all 8 sardines. Put them aside.
- Mix the flour and herbs. On a large plate mix the flour, the three herbs and season with salt and pepper.
- Coat each of the sardines in the flour mixture pressing it well into the skin.
- Heat the oil in the frying pan and add the sliced garlic. Fry gently for about a minute.
- Fry the sardines. Add the sardines to the pan in batches of four and cook for one minute on each side until they turn golden brown. Remove the garlic with the first batch.
- Serve the sardines with the lemon, parsley, and fried garlic.
Things You'll Need
- Cutting board
- 2 trays
- Frying pan
- Metal spatula
- Knife
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