Wednesday, October 6, 2010

Baked Crumbed Sardines

I finally found some sardines at the fish markets last week. I went around 7am so the market was very busy with fishermen off loading the catch of the day. The only customers were me and two Italian men wearing suits and with the most Godfather-like hair styles. They didn't quite look the part but neither did I! They looked very serious as they were selecting their fish. I imagine that they would taking it home to their Italian wives to be cooked for them for lunch.

Sardines are a great source of omega 3 and calcium. Heavy metals aren't such a problem in little fish like sardines either.

Here is a really yummy recipe, which Jason's mum suggested.

First you have to clean them. Its a bit of a messy job but once you get the technique its fine. You cut the stomach of the fish with a sharp knife. Scoop out the guts (quite gross).  Then with your thumb hook onto the head and pull back along the spine. Repeat this will all sardines.

  1. Preheat oven to 200 degrees Celsius
  2. Mix together 4 cups of bread crumbs, 1 tablespoon of salted capers, 1 finely sliced chili and garlic and a bunch of finely chopped parsley and about 5 tablespoons of olive oil in a bowl. 
  3. Line a porcelain baking dish with roughly half the mixture and then lay the sardines skin side up in a single layer
  4. Cover the sardines with the rest of the mixture and drizzle with a little extra olive oil 
  5. Put sardines in oven for 10 minutes
Serve with fennel and radicchio salad.

1 comment:

  1. Love the idea of capers with them. Very underrated fish. Yum.