I've been getting the message from my Food Network that fresh sardines are terrific. I like sardines even in cans, but when I saw them fresh and plump in the fish case at Wegman's yesterday, I decided to try them. Picked up three about five inches long and undressed, so I had to gut and debone them, but that wasn't too hard or messy.
Once that was done and I'd rinsed them, I laid them flat on a parchment covered cookie sheet and spread them with a mixture of Panko flakes, oregano, salt, pepper and olive oil. Then I topped them with a slice of lemon and wrapped my package of fish tightly envelope style and baked them for about 40 minutes . On the same pan I had put some chunks of potatoes lathered in olive oil and herbs and they roasted along with the fish.
This was a really good dinner when sided with deli cole slaw. The fish was so delicate and sweet. I shall have to do that again as this fish is supposed to be extremely nourishing and pretty cheap. I'm trying to try out new fish options.
The baked sardines sound delicious. I must try it myself. My father in law and I used to eat canned sardines , but nobody else in the family liked them.
ReplyDeleteYour sardines sound wonderful, Debbie. So may people are intimidated by fresh sardines and I have to confess that I was among them until not too long ago. My favorite discussion of preparing sardines is here. http://www.calabriafromscratch.com/?p=2500 I like the recipe included on this site -- it sounds not all that different from yours!
ReplyDeleteLike almost all fish, sardines are high in protein (about 23 grams in a serving) and low in calories (200 in that same serving). But their health benefits outweigh those of almost all other fish in terms of omega-3 fatty acids, calcium, iron and potassium.