Sardine is a broad name for several small, oily fishes. They are commonly sold canned but are also available fresh to be grilled, baked, smoked or pickled. Sardine is rich in omega-3 fatty acids as well as protein, calcium, vitamin D and vitamin B12. Since they are low on the food chain, there is a lower risk of mercury poisoning from consuming sardines. Sardine is a popular family fare because of its health benefits and affordability. Being an oily fish sardine keeps well and can be preserved in its own oil.
Rinse the sardines under cold water. Scrape off the scales and cut off their heads.
Press the juice from half a lemon, and cut the rest into thin slices. Pour the lemon juice over the sardines.
Preheat the oven to 350 degrees Fahrenheit. Coat an oven-safe dish with 1 oz. olive oil.
Place the thyme sprig and lemon slices on the dish, and put the sardines on top. Sprinkle with salt and pepper to taste.
Pour the white wine and olive oil on the sardines. Mix the parsley with the breadcrumbs, and sprinkle these over the sardines.
Put the sardines in the oven, and bake for 10 minutes. Baste with cooking juice twice while baking. Serve hot.
- CookThink: Roasted Sardines
- "Cooking"; James Peterson; 2007