Marinated Fried Sardines
Sardine schools are omnipresent along the Cantabria coast and are named after the island of Sardinia, where they were once found in abundance. Marinated Fried Sardines combine fresh sardines with a tangy vinegar and garlic marinade before being lightly fried for a crispy, flavorful dish. The lemon zest adds a refreshing aroma, and the quick preparation makes this dish ideal for a busy weeknight or a special seafood dinner.
Servings: 4
Calories: 396kcal
Ingredients
- 1 lb sardines cleaned, with heads, tails, and fins removed
- 0.5 cup water
- 0.5 cup red wine vinegar
- 4 cloves garlic, minced
- 2 teaspoons dry oregano
- 2 medium bay leaves
- 0.25 teaspoon salt, to taste
- 0.13 teaspoon ground black pepper, to taste
- 0.25 cup flour, for dusting
- 0.25 cup olive oil, for pan-frying
- 2 medium eggs, lightly beaten with 2 teaspoons water
- 1 medium lemon, the zest cut into julienne, then cut into wedges
Instructions
- Fillet the sardines by cutting off the heads and gutting them. Then, lay the sardines cavity side down and gently thump along the backbone with a wooden spoon. If resistant, use a knife. Turn them over, and the whole spine and ribcage should pull out leaving a perfect double fillet. Clean under cold running water, rinse and pat dry with paper towels.
- In a shallow bowl large enough to hold the sardines, combine the water, vinegar, garlic, oregano, bay leaves, salt, and pepper. Place the sardines skin-side up in this mixture and marinate for a couple of hours, refrigerated.
- Drain the sardines well on paper towels and fold them back together. Dust with flour.
- Heat the oil at least 1/2-inch deep to about 380 degrees. Coat the sardines with the beaten egg and place directly in the hot oil. Season lightly with salt and pepper. Fry until golden, drain, and reserve on a platter. Fry the lemon zest julienne in the pan, pour over the sardines and serve hot with lemon wedges.
Video
Notes
To many people, a "sardine" is a young European pilchard. A generalization is that if the fish is less than 4 inches long (10 centimeters) it is classified as a sardine, and if larger than 4 inches it is classified as a pilchard. Sardines are healthy and are considered "brain food." These fish are rich in omega 3 fatty acids, which can help maintain a healthy heart. Recent studies suggest that omega 3 fatty acids slow the progression of mild to moderate Alzheimer's disease. These fatty acids can also help control blood sugar. Not only are sardines packed with omega 3 fatty acids but they are also a good source of vitamin D, calcium and B12.