Sardines with Sicilian fennel salad
Perfect on the barbecue, sardines add a taste of summer to any meal and are the perfect addition to an al fresco salad
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ratings
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 20 mins
Cook 10 mins
Ready in 50 minutes
- Mix the lemon zest, chopped parsley and garlic together, then set aside. Pick the fronds from the fennel and set aside. Halve the fennel bulb and finely slice. Make the salad by mixing the sliced fennel and fronds with the pine nuts, raisins, olives, and whole parsley leaves. Dress with the olive oil and lemon juice.
- Heat the griddle pan or barbecue. Season the fish with rock salt (this stops them sticking). Griddle for 2-3 mins on each side until the eyes turn white. Sprinkle the fish with the parsley mix and lift onto plates. Drizzle with oil and serve with the salad.
How many per person?
Sardines vary in weight but are usually about 85-100g each. Generally you need to buy 3-4 per person as a main course. Sardines are part of the herring family and are basically small pilchards: both herring and sprats are good alternatives.
Tip
Seasoning the fish with coarse rock salt stops them sticking to the barbecue or griddle.
Choose the best
Look for fish that are still in rigor mortis, rigid and often curled in shape, ideally packed in plenty of ice. This indicates the fish haven't been out of the water for very long. If not rigid, look for fish that are firm to touch and, importantly, have very bright raised eyes with black pupils and a clear cornea. Another key thing is the gills. The fishmonger to show you. They should be deep red if fresh, avoid any turning brown.
Why are they sustainable?
Shoals of sardines are found, and fished, in many areas. As they are fast growing, stocks recover quickly, which makes them a sustainable option. During the summer months they are often caught in the waters between Cornwall and Brittany - smaller and slightly oilier fish are found in the Mediterranean and are particularly delicious.
Per serving
663 kcalories, protein 34g, carbohydrate 20g, fat 50 g, saturated fat 7g, fibre 3g, salt 1.49 g
Recipe from Good Food magazine, July 2008.
'My husband liked the taste of the fish, and the crunchy salad was lovely - refreshing in both taste and colour.'
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http://www.bbcgoodfood.com/recipes/6546/
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Ingredients
- zest and juice 1 lemon
- bunch parsley , half the leaves kept whole, the other half finely chopped
- 1 small garlic clove , finely chopped
- 1 fennel bulb , with fronds
- 50g toasted pine nuts
- 50g raisins
- handful green olives , chopped
- 3 tbsp olive oil
- 4 large sardines , scaled and gutted
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 20 mins
Cook 10 mins
Ready in 50 minutesIngredients
- zest and juice 1 lemon
- bunch parsley , half the leaves kept whole, the other half finely chopped
- 1 small garlic clove , finely chopped
- 1 fennel bulb , with fronds
- 50g toasted pine nuts
- 50g raisins
- handful green olives , chopped
- 3 tbsp olive oil
- 4 large sardines , scaled and gutted
Per serving
663 kcalories, protein 34g, carbohydrate 20g, fat 50 g, saturated fat 7g, fibre 3g, salt 1.49 g
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29 July 2008
knickers commented on this recipe
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