How to Eat Fresh Sardines
Often associated with cheap, canned food packed in oil or mustard, fresh sardines eaten hot of the barbecue or out of the frying pan can change the idea people have of these tasty, nutritious fish. High in omega-3 fatty acids, protein and vitamin B-12, fresh sardines are also an inexpensive seafood choice. One word of caution...these do fall in the category of "fishy" fish, so those who are adverse to that kind of taste in their seafood, may not enjoy these small, oceanic offerings. Enjoy sardines in a number of ways, all of which are quick and easy to prepare. Does this Spark an idea?
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Instructions
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Purchase sardines the same day you are going to eat them. Their high oil content makes them a healthful choice, but can also cause them to spoil quickly. Look for fish that have a clean, shiny skin without dark spots or bruises. If the head is still on the fish, check that the eyes are clear and bulging, not sunken or cloudy. Do not buy previously frozen sardines since they do not freeze well.
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Rinse the sardines before preparing them. Some dishes call for "butterflying" the fish by slicing it open from the tail through the belly to the head, opening it like a book and removing the head, tail and bones. Other recipes require the fish to stay whole until eaten. Check the particular recipe for details. If uncomfortable preparing the fish for a recipe, ask the fishmonger to slice the fish as needed.
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Stuff and bake sardines in the Sicilian style by making "sarde a beccafico." Create a stuffing of breadcrumbs, raisins or figs, lemon juice, minced garlic, herbs and pine nuts. Spread the stuffing on top of one whole and butterflied sardine, flesh side up. Layer another whole sardine, flesh side down on top of the stuffing and bake for 15 to 20 minutes in a preheated, 350 degree Fahrenheit oven. Some chefs also serve this dish open-faced.
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Braise whole sardines in a curry sauce for an Indian-style dish and serve over rice. Create either a tomato- or coconut milk-based curry and simmer the sardines in the sauce for 15 to 20 minutes until cooked through.
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Grill fresh sardines for five minutes, turning once halfway through. Rub the fish with olive oil and sea salt prior to placing on a hot grill and serve with a rustic bread and white wine for a classic European-style dish. Other seasonings may include fresh fennel, cilantro, oregano and lemon juice.
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Dredge sardines in flour and fry in a pan of heated olive oil until the fish becomes lightly browned and crispy, about two minutes on each side. Remove the sardines from the pan and set aside while deglazing the pan with one cup each of white wine and white vinegar. Add 1/2-cup of minced fresh mint and reduce the sauce to 1-1/2 cups by simmering slowly. Marinate the sardines in this sauce for one hour before serving cold on a bed of crisp lettuce leaves.
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