Roasted Moroccan Sardines with a side dish of coconut quinoa. You can grill the sardines on an outdoor barbecue, but it's winter here in San Francisco and I'm not venturing outside in the cold. Today I'm going to roast my sardines in the oven in a Staub au gratin cast iron pan.
Some people do not like the 'fishy' smell or taste of fresh sardines, but the good outweigh the drawbacks with these affordable, super healthy little fishies. It's the good fat!
They are packed with Omega-3 fatty acids:
-- cancer prevention
-- anti-inflammatory effects for people with arthritis or joint pain
-- raise high-density lipoproteins, or the good cholesterol
-- high calcium content
-- youthful, healthy skin
-- very high in vitamin B-12
-- may help prevent degenerative brain diseases such as Alzheimer's
You can pair this dish with a spinach salad, 3-bean salad or gluten free grain. I felt like having coconut milk and quinoa side dish.
I had the butcher at the fish market remove the head, spine and tail while leaving the skin on the fish. Skin-on is great for grilling and roasting.
Sardines in Olive Oil (Google Affiliate Ad)
Ingredients:
- 1 pounds sardines
- 2 garlic cloves, minced
- 1 lemon zest and juice - finely grate the zest
- 2 tablespoons fresh cilantro, minced
- 2 1/2 teaspoons paprika
- 2 tablespoons fresh parsley, minced
- 1 1/2 teaspoon ground coriander
- 3 tablespoons olive oil (or more if needed)
- salt
- saffron threads (if you can afford it, not needed) pinch
Place the fish skin down on a plate. Mix all other ingredients in a bowl, then drizzle it on the Sardines. Cover and place in the fridge for at least an hour.
Pre-heat oven to 350. Place the fish in a Staub cast iron au gratin pan or a cast iron fry pan and cook for 20 minutes - more or less (depends on how you like your fish - go longer if you like it crispy)
Sardines in Olive Oil (Google Affiliate Ad)
DDI Polar Sardines in Mustard- Case of 24 (Google Affiliate Ad)
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