This little blue fish is an indispensable part of any Mediterranean menu and part of the diet which is known to be the healthiest in the world. Sardines are full of protein, omega-3 fatty acids, minerals such as selenium (great for the thyroid) and calcium (for healthy bones and skin) and vitamin D. Sardines also have low levels of mercury and other harmful metals, and are equally benign for your wallet because they are one of the cheapest fish.
Sardines in the Oven
This is my favorite recipe. It is also one of the healthiest ways to eat sardines because they are not fried in flour and deep oil. Season a kilogram of cleaned sardines with some olive oil and salt, then place them in a pot, on baking paper. Bake for about 25 minutes at 180 Celsius. While the sardines are baking, combine some olive oil, three cloves of garlic, a pinch of fresh parsley and the juice of one lemon or an about that much of white vinegar. Personally, I prefer lemon because it gives a fresher taste. Sprinkle this marinade over freshly baked sardines and serve with fresh bread or cooked Swiss chard with boiled potatoes. Pair with a glass of aged Malvasia or young Teran. Does a man need anything more?
Sardines on the Grill
If you have a barbecue and a barbecue grill on hand, then you will have the best catch of the day! The recipe is almost the same as the one above, but this time place the sardines on the grill and without any oil or salt and simply grill them! It takes about 2-3 minutes on each side and then pour marinade over them while they are still hot. Apart from the cooking method, the difference lies in the marinade: this time, replace half the amount of lemon juice with white wine and some freshly ground rosemary.
Fillet cleaned and paper-dried sardines and then season with salt in a bowl. Pour some lemon juice over them and leave for about two hours, that is, until the sardines’ meat does not turn white and the salt gets completely dissolved in the lemon juice. Then place the fillets on your plates, pour olive oil over them and enjoy your meal! If any happen to be left over, covered with olive oil, these sardines can last up to seven days in the refrigerator.
The fourth “recipe” will be the favourite for many of you … It is also the simplest – sit in a car and drive to Novigrad because the second gourmet manifestations among the Novigrad Gourmet Festival is about to take place, this one dedicated to the sardine and all the other blue fish.