Sardine (s) is an oily fish that contains certain active ingredients with interesting health effects, the main one undoubtedly being its omega-3 fatty acid content. Without forgetting the nutrients contained in this fish, such as calcium, selenium, phosphorus, vitamin D and group B vitamins, which makes it a food to integrate more often into our diet.
Barbecue sardines and plancha
Rather fragrant, sardines are great for outdoor cooking, especially for tasty and inexpensive summer barbecues and planchas. Empty your sardines taking care to remove the gills, then rinse them only inside if you want to keep the scales, everywhere if you like to chew them whole. Wipe them, salt them, pepper them and grill them in a double-sided grill or aligned on skewers, Andalusian style (in “espeto”). Gourmet variations: stuffed with herbs or lemon, or with tapenade and basil.
Another classic that works very well: stuffed sardines then baked in the oven for 10 to 15 minutes.Two methods are possible: double fillet, head and central edge removed, or spread with fillets then rolled and held with a toothpick.
In terms of Moroccan cuisine, think of the tagine (you will find ideas and the appropriate procedure in the “Tagines” folder). I suggest you mix it with fresh sardine fillets, thinly sliced fennel, chopped tomatoes, a few diced candied lemons, cumin, ginger and coriander. You can also use sardine fillets in classic fast and daily cooking, for example in a tomato and onion pie, in a foil for a quick meal or even in sardine salad marinated in lemon juice and olive oil, then placed on a bed of minced vegetables.