Being less "attractive" than other fish, sardines can be an odd ingredient to use in cooking. Most people avoid clear of this fish and choose alternatives like salmon or tuna, either because to the odour or the stigma associated with it. That's unfortunate because sardines are really healthy for you and are rich in calcium, iron, potassium, omega-3 fatty acids, and protein. And when properly prepared, they form a tasty and nutrient-dense snack or a protein-rich dinner.
Listed here are a few quick and nutritious ways to eat sardines. They could end up being your new favourite fish!
Courtesy: Cook with Jina
Sardines on Toast
There's a new gourmet toast in town—move over cheese toast. These go well with some ghee butter and hot toast. To complement the healthy fats in sardines, ghee or butter is a rich source of fat-soluble vitamins and beneficial fatty acids. You may quickly and easily make a tasty snack by sprinkling some sea salt and thin slices of garlic over the sardines.
As a Pizza Topping
To add on your pizza, select however many sardines you'd like to eat for a serving. Sardines are typically fried when purchased to enhance flavour. Add a tablespoon each of lemon juice and olive oil, along with a little amount of thyme and fresh black pepper, to the vegetables. Before baking your pizza, add the sardines to it to complete the meal and give it a well-rounded, well-balanced flavour profile. For added fibre, feel free to include some vegetables as well, such as broccoli or bell peppers.
As a Dressing
Sardines are just as nutrient- and flavor-dense as pepperoni and give something different to a traditional Caesar salad dressing. You'll also need two smoked sardines, one finely grated garlic clove, three tablespoons of fresh lemon juice, one and a quarter cups of olive oil, and salt and pepper to taste. Mash the garlic and sardines together into a paste in a small basin. Add the Parmesan, mayo, lemon juice, and two tablespoons of olive oil. Mix thoroughly. Add additional olive oil gradually until the desired consistency is reached. It will give those salad greens a lovely creamy feel.
As a Pasta Dish
Pasta with spicy red sauce, sardines, and sautéed vegetables is a superb example of a pasta meal that benefits from the addition of sardines. A couple cups of finely chopped vegetables should be added to a saute pan with 1 tablespoon of olive oil and a teaspoon of kosher salt while 1/2 a box of whole wheat, chickpea is cooking. Any vegetable works well, especially spinach, onions, broccoli, zucchini, and cauliflower. Sauté the vegetables and greens until they are tender. One box of drained sardines should be added along with 2-3 cups of marinara or arrabbiata sauce. Serve over pasta after a gentle stir to reheat. Red pepper flakes can be used to increase the spice of the sauce if you prefer it hot.
Grilled Sardines
When you're short on time, grilling sardines is a quick and simple way to make a flavorful and nourishing lunch. Sardines can be prepared simply by grilling them over an open flame while adding lemon, garlic, and paprika. You'll need 1/2 lb. of fresh sardines, cleaned, scaled, and gutted, as well as 1 tbsp. minced garlic, 2 tbsp. olive oil, 2 tbsp. lemon juice, 1 tbsp. paprika, 1/2 tsp. each of black pepper and salt, and a lemon slice for garnish. In a shallow dish, marinate the sardines for 30 minutes in lemon juice, olive oil, black pepper, and paprika. Sardines are placed on the grill with a fish spatula and grilled for about 2 minutes on each side, turning halfway through. Remove once slightly roasted, then sprinkle salt and lemon over top.