Sardines

Description

Sardines are one of the highest sources of essential omega-3 fatty acids on the planet and have many other important trace minerals and vitamins. Found in vast shoals throughout the Atlantic and Mediterranean, sardines have a silver skin and a rich-flavoured flesh that is dark in colour. Larger sardines are known locally as pilchards and are best cooked simply either grilled, pan-fried or barbecued.

Barbecue: scale and gut your sardines before cooking. This is quite simple, just remove the head and twist the backbone out, wash and pat dry with kitchen paper.

Combine chopped garlic, olive oil, lemon juice, paprika, and black pepper in a small bowl and whisk well to combine. Arrange 500 grams of sardines in a single layer on the bottom of a shallow baking dish and pour the marinade over the fish. Turn the fish to ensure they are coated evenly and spoon some of the marinade into the cavity of each fish. Set aside for 30 minutes.

When the barbecue is ready, grill over direct heat for 2-3 minutes until charred. Flip the sardines over and grill for a further 2 minutes. Transfer to a large dish, scatter over some salt, add lemon wedges and eat with fresh bread and a cold beer.