Sensational Sardines

If the only sardines you’ve had come in a tin boy are you missing out. Believe it or not, but fresh sardines are really amazing. Seriously, I’m not effing with you. Plus, these swimmers are nutritional winners and are a very sustainable seafood option.

Sardines are packed with protein, vitamin B12, selenium, calcium and more disease-thwarting omega-3 fatty acids than salmon. Plus, they are one of the few great food sources of vitamin D. The latest batch of science suggests in addition to building bones of steel, vitamin D can help safeguard against depression, heart disease and certain cancers. That is because it acts more like a hormone than a vitamin.

With abundant populations as a result of being prolific reproducers, the Monterey Bay Aquarium Seafood Watch program says sardines are one of the best seafood choices you can make at the fishmonger.

Oh, and as an added bonus, sardines come with a very low sticker price compared to most other seafood. I get a good sized bag of frozen sardines for about six bucks.

There is actually no fish that is a “sardine.” It is a name given to many different diminutive fish of the herring family. Technicalities aside, the Portuguese are really on to something because, again, freshly cooked sardines are really delicious if you enjoy seafood. They are perfect for the summer grill because of the strong fishy smell they give off when cooking which may not be welcomed in the kitchen.

Most fresh sardines need to be cleaned, which is no big deal. Here’s how to do it:

Slice off the head of the fish and then make a cut down the belly stopping just short of the end.

From the head end, grab the tailbone and gently pull it out being careful not to pull out too much precious meat. Wash well with cold water and pat dry.

Now make this recipe!

Grilled Sardines with Lime-Chili Sauce

1 lb. sardines, cleaned

1-inch fresh ginger, grated

1-2 garlic cloves, minced

1-2 teaspoons garlic-chili paste or 1-2 small dried red chilies, crushed

Juice of 1 lime

2 teaspoons fish sauce

1 teaspoon sesame oil

To make the sauce, combine ginger, garlic chili sauce, lime, fish sauce and sesame oil in a small bowl and mix well. I often make this using a mortar and pestle.

Preheat grill to medium-high. Season sardines with salt and pepper. Place sardines on an oiled grill, skin side down, and cook until the flesh turns opaque, about 4-5 minutes. Do not flip the sardines during cooking. Place sardines on a serving dish and top with sauce.

Printable Version