Baby Sardines: A Delicious And Nutritious Recipe
Introduction
Baby sardines are a small, oily fish that are packed with nutrients and flavor. They are commonly found in Mediterranean cuisine and are a popular choice for appetizers or as a main dish. In this recipe, we will show you how to prepare baby sardines in a simple and delicious way.Ingredients
To make this recipe, you will need the following ingredients:- 1 pound of fresh baby sardines
- 1/4 cup of olive oil
- 4 cloves of garlic, chopped
- 1/4 teaspoon of red pepper flakes
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/2 lemon, juiced
Instructions
Follow these steps to prepare baby sardines:- Preheat the oven to 375°F.
- Line a baking sheet with parchment paper and set aside.
- Clean the baby sardines by removing the head, guts, and scales.
- Rinse the sardines under cold water and pat dry with paper towels.
- In a small bowl, mix together the olive oil, chopped garlic, red pepper flakes, salt, and black pepper.
- Place the cleaned sardines on the prepared baking sheet and brush them with the olive oil mixture.
- Bake the sardines in the preheated oven for 10-12 minutes, or until they are golden brown and crispy.
- Remove the sardines from the oven and squeeze the lemon juice over them.
- Transfer the sardines to a serving plate and serve immediately.
Nutrition
Baby sardines are an excellent source of omega-3 fatty acids, which are essential for brain function and heart health. They are also rich in protein, vitamin B12, and selenium. One serving of baby sardines (100g) contains:- Calories: 208
- Protein: 26g
- Fat: 11g
- Carbohydrates: 0g
- Fiber: 0g
- Sodium: 200mg
- Cholesterol: 69mg
Tips
Here are some tips to make the most out of this recipe:- Choose fresh baby sardines that are firm and have clear eyes.
- If you can't find fresh sardines, you can use canned sardines instead.
- Make sure to clean the sardines thoroughly to remove any dirt or debris.
- You can adjust the amount of red pepper flakes to suit your taste.
- Serve the sardines with a side salad or some crusty bread.
- Leftover sardines can be stored in an airtight container in the refrigerator for up to 3 days.