Sardines are high in essential fatty acids, namely omega-3 fatty acids. The human body cannot produce these fatty acids, but you can get them through food. In addition to potentially helping brain function, omega-3 fatty acids may help reduce the risk of heart disease. While you can buy canned sardines, many people like fresh sardines. There are several ways to prepare this sardine dish, depending on your taste.
Step
Method 1 of 5: Preparing Sardines for Cooking
Step 1. Purchase fresh sardines at the grocery store or fish market
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Look for whole fish that smells fresh. Avoid spoiled or discolored sardines, you need the best fish to make this dish.
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Avoid choosing old fish. Old sardines have a "burnt stomach", i.e. the entrails start to come out of the fish's body.
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Step 2. Scrape the sardines under a stream of cold water
When you prepare the sardines, you will need to remove all the coarse skin. Rub your fingers back and forth on the sides, brushing off any remaining scales.
Step 3. Clean all the entrails of the sardines at once by holding the fish in one hand and the belly of the fish facing up
To prepare the sardines, cut the belly of the fish lengthwise with a sharp fillet knife. Remove all the entrails of the fish and discard the entrails of the fish.
Step 4. Remove the bones from the fish body
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Use a fillet knife to cut along each side of the fish's backbone behind the ribs.
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Cut the underside of the ribs of the fresh sardines and slice upwards, away from the backbone.
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Use sharp scissors to cut the part of the spine that connects the head and the part that connects the tail.
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Remove the spine of the fish with your thumb and forefinger before starting to cook the sardines. Start at the tail and move your hand along the bone toward the fish's head. As your finger moves along the fish's spine, lift the bone away from the fish.
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Step 5. Coat the fish with lemon juice
To prepare the sardines, add a little seasoning, such as salt and pepper.
Method 2 of 5: Grilling Sardines with a Grill
Step 1. Turn on your grill
If you are using briquettes, allow plenty of time for the briquettes to heat up. The briquettes will be ready for use when they are almost completely gray.
Step 2. Apply olive oil on the grape leaves using a brush
When making sardines, you need to keep them moist and juicy. Wrap each fish with grape leaves.
Step 3. Cook the sardines for 5 to 6 minutes on 1 side and then gently turn the fish over using tongs
Method 3 of 5: Frying Sardines
Step 1. Coat a frying pan with olive oil
Step 2. Turn on the stove on medium heat and place the skillet on it
Let the pan heat up for 3 to 5 minutes. To give the sardines a little flavor, chop the onion and sauté for 4 minutes before adding the fish to the stir fry.
Step 3. Put the sardines in the pan, being careful not to splash the hot oil
Cook the sardines on each side for 2 to 4 minutes, gently turning the fish side over with tongs or a spatula.
Method 4 of 5: Grilling Sardines with the Broil System
Step 1. Turn on the oven and let it warm up for 10 minutes
Prepare sardines for broil roasting by brushing them with olive oil.
Step 2. Arrange the fresh sardines in a double pan and then place them in the oven on the middle rack
Step 3. Cook the sardines for 5 to 10 minutes, watching to make sure the sardines don't burn
Method 5 of 5: Baking Sardines in the Oven
Step 1. Preheat the oven to 180 degrees Celsius
Step 2. Coat a heatproof baking sheet (oven) with olive oil using a brush, while waiting for the oven to warm up
Step 3. Place your fish side-by-side on the roasting pan
Step 4. Cook the sardines in the oven for 10 minutes
Tips
- Cook sardines as soon as you buy them-sardines rot faster than other types of fish.
- Add garlic or green chilies to fresh sardines for extra flavor.
- If you can't find grape leaves for roasting fresh sardines, try using fig leaves or cabbage.
- Some people like to serve cooked sardines on toast.
Warning
- Never freeze fresh sardines.
- Be careful when cooking with oil. If the oil splashes, the splash may cause burns or may provoke a fire.
