Sardines contain high levels of omega-3 fatty acids which are essential. The human body cannot produce them on its own but can integrate them through food. Aside from potential brain help, omega-3 fatty acids can decrease the risk of heart disease. Even if you can buy canned, it's always best to eat fresh sardines. There are various ways to prepare them, depending on your personal preferences.
Steps
Part 1 of 5: Preparing the Sardines for Cooking
Step 1. Buy some fresh sardines at the market
-
Look for those healthy looking and smelling fish. Avoid bruised sardines to be sure of freshness.
Cook Sardines Step 1Bullet1 -
Forget the old fish. It will have a swollen belly, a condition that develops when the entrails start to come out of the fish.
Cook Sardines Step 1Bullet2
Step 2. Remove the flakes under running water
When preparing sardines you need to remove all dead skin. Rub it on the sides, removing the flakes.
Step 3. Evisc the sardines one at a time, holding them with one hand, belly up
To prepare them, cut the entire length of the belly with a sharp knife. Remove the entrails and discard them.
Step 4. Remove the bones
-
Use a knife to fillet along the sides.
Cook Sardines Step 4Bullet1 -
Cut under the belly and cut upwards.
Cook Sardines Step 4Bullet2 -
Use sharp scissors to score the back where it connects to the head and tail.
Cook Sardines Step 4Bullet3 -
Remove the bones with your thumb and forefinger before cooking them. Start from the tail and work your way up your back, lifting the bone from the meat.
Cook Sardines Step 4Bullet4
Step 5. Rub the fish with lemon juice
Also for added flavor, you can add some seasoning like salt and pepper.
Part 2 of 5: Sardines in Graticola
Step 1. Prepare the grill
If you use bricks, give them plenty of time to warm up. They will be ready when they are almost completely gray.
Step 2. Brush the vine leaves with olive oil
Sardines must remain moist and juicy. Wrap each sardine in a leaf.
Step 3. Cook for 5-6 minutes on one side then turn gently with a pair of kitchen tongs
Part 3 of 5: Fried Sardines
Step 1. Put some oil in a pan
Step 2. Put the pan on medium heat
Let it heat for 3-5 minutes. To make sardines with extra flavor, chop an onion and sauté for 4 minutes before adding the fish.
Step 3. Fry the sardines being careful not to splash the oil
Cook them on each side for 2-4 minutes, turning them with kitchen tongs or a spatula.
Part 4 of 5: Grilled Sardines
Step 1. Turn on the oven grill and let it heat for about 10 minutes
Prepare the sardines by brushing them with olive oil.
Step 2. Place the sardines on a double rack and arrange them in the middle of the oven
Step 3. Cook for 5-10 minutes, checking to prevent them from burning
Part 5 of 5: Baked Sardines
Step 1. Preheat the oven to 180 ° C
Step 2. Brush a baking sheet with olive oil while the oven heats up
Step 3. Place them in the pan
Step 4. Cook the sardines in the oven for 10 minutes
Advice
- Add garlic or green pepper to sardines for added flavor.
- If you can't find vine leaves for grilling sardines, use fig or cabbage leaves.
- Cook the sardines the day you buy them because they get soaked quickly.
- Some people love sardines served on toast.
Warnings
- Never freeze fresh sardines.
- Be careful when frying. You could burn yourself or start a fire.
