Sardines are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one serving of sardines actually contains over 50% of the daily value for these important nutrients. Sardines are an excellent source of vitamin B12, second as the World's Healthiest Food, Vitamin B12 promotes cardiovascular well-being since it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis.
REFERENCE: Worlds Healthiest Foods. www.whfoods.org
clean them by cutting off the heads and scaling them. Make a cut lengthwise down the belly, scoop out the innards, gently open it flat and hook your fingers under the back bone and lift it out. Don't worry about any small bones that may be left. Sometimes I trim off the tail. Wash and dry them. They're now ready to be cooked.
Panfried Crumbed Sardines
One of Harrys favourite ways is coated with parmesan and parsley breadcrumbs.
Firstly dust each sardine with flour which is seasoned with salt and pepper.
Next dip it a mix of beaten egg that has a dash of milk added.
Finally into the breadcrumb mix.
Mix in a generous amount of freshly grated parmesan and finely chopped parsley.
Then heat some oil and a little butter in your pan. Add the sardines and cook till the breadcrumbs are golden. This should be only 1-2 minutes. Serve with wedges of lemon, and Great with a fresh garden salad.
CARLA BARKER is from portugal and now lives in Lakes Entrance with her Family, she was kind enough to make fo us a traditional portuguese dish, and was a real hit with the crew.
Sardines play an important role in Portuguese culture. Saint Anthony's day, 13th June, when the biggest popular festival takes place in Lisbon, taking the people to the streets where sardines are the snack of choice. Almost every place in Portugal, from Figueira da Foz to Portalegre, or from Póvoa de Varzim to Olhão has the summertime popular tradition of eating sardines.
Portuguese Sardines with Tomato Onion and Chorizo
She used Sardines, Lemon,Thyme,Oregano, Onion, Chorizo
garilic, red pepper, paprika and a can of tomatoes, the sardines
were first celaned and fillited, before adding to the the fying pan
with the other ingredients cooked and seasoned with salt and pepper,
served with a beautiful crisp Bread.
Thank you Carla we all loved it!
Brown Toast With Sardines, Lemon and Spring (Green) Onions
1 tablespoon butter, 1 tablespoon spring onion (green onion), sardines, bones removed,
1 teaspoon fresh lemon juice, 2 slices whole wheat bread
Lightly toast bread and spread with butter.
Sprinkle with onion and top with sardines. Drizzle lemon juice and season with black pepper.
Place under medium-low grill/broiler 2-3 minutes. (Watch carefully).
Bruschetta with Fresh Sardines
4 thick slices Italian bread, 2 tablespoons olive oil, 1 clove garlic, Salt and fresh ground black pepper
4 fresh sardines, cleaned and filleted (you should have 8 fillets total), 1 lemon, 1 teaspoon chopped Italian flat-leaf parsley
Preheat oven to broil.
Lightly oil bread slices with olive oil and place them on a baking sheet. Place in oven and toast until golden brown and crisp.
While toast is still warm, rub 1 side of each slice with the fresh garlic. Place 2 sardine fillets, silver skin side facing up, on each toast and put back on the baking sheet. Season with salt and pepper.
Bake for 4 to 6 minutes. Remove tray from oven and garnish with just a squeeze of lemon juice and chopped parsley. Serve immediately.
At our vessel Hewardia we have one of a few retail licences to sell wild caught Australian fresh prawns and seafood directly to the public, When buying fish and prawns seafood, freshness is the key -Buy directly from the trawler, ours is located at the Central boat harbour opposite the Belevue Qulity Inn