EasyHits4U.com - Your Free Traffic Exchange - 1:1 Exchange Ratio, 5-Tier Referral Program. FREE Advertising!


Oven fried sardines

Oven Fried Sardines

Oven fried sardines is a recipe that successfully replaces pan fried fish. We all know that sardine or pilchard belongs to the group of cheap and rich in omega 3 fatty acids fish and it is good to include it in our menu. Baked fish is always a healthier choice compared to fried and is less time consuming.
This oven roasted sardine is going to remind you of canned sardines and the truth is that I always prepare greater amount, and have it in a glass bowl in the refrigerator serving it as an appetizer with a glass of cold white wine or ouzo.

If you have time you can marinate the sardines during the night, if not just proceed in baking them as they are.

INGREDIENTS:

1 kg sardine or pilchard fillets

1 lemon

1/2 cup olive oil

1/2 cup water

for marinating: 1/2 cup fresh herbs, chopped (lemon grass, oregano, mint, rosemary) and 1/2 teaspoon Kosher salt .. Mix fish and herbs in a glass bowl, cover it and leave it in the refrigerator at least for 3 hours.

Clean the sardines from the herbs and place them in one layer in a 30 cm. diameter baking pan. Put half of the lemon in the pan turned upside down. Pour the juice of the other half of the lemon over the sardines, pour the olive oil and water. Bake in preheated oven on 200 degrees Celsius or 400F for 40 minutes. When the water has evaporated your appetizer is ready to be served warm or cold, as you prefer.

Tips:

Sardines are rich in proteins. Proteins when broken down by our metabolism release puric acid that is accumulated in a form of uric acid in our organism so never consume great amounts.
Just several peaces at time is fine.

Menu Ideas