Marinated Sardines

May 10, 2023May 10, 20230 2
Marinated Sardines Recipe - A Delicious Seafood Option
in Seafood

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 kg fresh sardine , cleaned and flattened out ( butterflied )
1 cup plain flour
1/2 cup olive oil
1 clove garlic , finely chopped
1 red chile , seeded & chopped
3 tablespoons white wine vinegar
3 tablespoons dry white wine
3 tablespoons finely chopped of fresh mint
salt & pepper

Nutrision Information

Servings Per Recipe
4
Calories
450
Sugar
1g
Fat
26g
Marinated Sardines are a simple and delicious seafood dish, ideal for people who love a good marinated taste without putting in too much effort. Sardines are usually a cheap, easy-to-find and healthy seafood option, which makes it an ideal meal for a quick dinner. You can easily buy sardines from your nearest seafood market or the supermarket. There are many ways to prepare sardine, but this recipe is particularly special as it combines the flavourful taste of sardines with the bursting flavours of mint, garlic, chili, white wine vinegar and white wine, making it a perfect meal for yourself or for gatherings. It's a healthy and hearty seafood dish that won't break the bank.

Instructions

1.Add flour, salt and pepper to a mixing bowl. Mix well.
2.Add sardines and coat them with the flour mixture.
3.Heat the olive oil in a pan over medium heat. Fry the sardines for 2-3 minutes on each side until golden brown. Set them aside.
4.Using the same oil, fry garlic and chile for 30 seconds.
5.Add white wine vinegar, white wine and mint in the pan to form a sauce.
6.Pour the sauce over the fried sardines.
7.Refrigerate it for 2 hours before serving.

PROS

Marinated sardines are a tasty and healthy seafood option.
They are low in calories and packed with Omega-3, which is great for heart health.
They are also rich in vitamins and minerals such as Vitamin D, calcium and selenium.

The marination process allows the fish to absorb flavors and spices, adding to its taste.

Sardines are also an eco-friendly choice of seafood.

CONS

Some people might not like the strong flavour of sardines.
They also have a strong smell which may be off-putting to some people.

It is important to buy fresh sardines, as canned or preserved sardines may contain high sodium levels which can lead to health problems.

HEALTH & BENEFITS

Sardines are a great source of Omega-3 fatty acids which help reduce inflammation and improve heart health. They are also rich in protein that helps build and repair tissues in the body.
The minerals and vitamins in sardines may help prevent osteoporosis, improve immune function and promote healthy skin.

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