Sardines are such brilliant fish as they are perfect in their individual form, easy to cook in many ways and very good for you as they contain lots of omega 3 oil. There are all sorts of recipes and techniques for cooking small oily fish such as these. They can take a variety of seasoning and spices from different cuisines. Here the whole sardines are grilled or fried and then marinated so they take on lots of flavour. They can be served hot, warm or at room temperature.
Sardines with Oregano & Chilli
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Serves: 4-6
- 12 whole sardines scaled and gutted
- 1 pinch of crushed dried chilli
- Half a bunch of oregano or marjoram leaves picked (save half for the marinade)
- A pinch of salt
- Freshly ground black pepper
- For the marinade
- 2 cloves of garlic
- Zest and juice of lemon
- 1 red chilli de-seeded and finely chopped
- 4 tablespoons of extra virgin olive oil
- Place half the oregano leaves into a pestle and mortar with a pinch of salt and the dried red chilli. Crush the leaves to a green pulp. Add enough oil to make it into a spread able paste. Season the sardines inside and out with some salt and freshly ground black pepper. Spread some of the green herb paste inside each small fish.
- Make the marinade before you grill the fish. Cut the cloves of garlic in half and remove the green central shoot and discard. Finely slice the garlic lengthways into thin slithers. Finely chop the red chilli. Roughly chop the remaining oregano or marjoram leaves.
- Heat a small pan and add one tablespoon of olive oil. Add the sliced garlic and fry to a pale golden brown and then remove the oil from the heat. With a slotted spoon remove the garlic and drain on absorbent kitchen paper so that they crisp up into little chips. Do not over cook them in the oil, as they will become bitter if too dark.
- Add the fresh red chilli and the dried oregano to the small pan with the remaining olive oil and the lemon zest and lemon juice and leave to steep. You are not cooking these ingredients just allowing them to infuse like making tea.
- Pre- heat a char grill, griddle pan or overhead grill so that it is hot.
- Grill the sardines for three minutes on each side and then remove from the grill and arrange in a shallow dish. Pour the garlic and lemon oil with the chilli and oregano over the grilled sardines.
- Scatter the golden brown flakes of garlic over the top and leave to marinate for at least 10 minutes. These sardines can be served as a starter or as part of an anti pasta selection. Alternatively other dishes could accompany them, as a larger meal
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