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Fried Sardines

5 from 8 votes
Course Dinner
Cuisine European
Servings 2 people
Calories 285 kcal

Ingredients
 

Fried sardines

  • 500 g 7 sardines frozen
  • 0,5 piece Organic lemon, freshly squeezed juice
  • 0,5 piece Sea salt from the mill
  • 0,5 piece Black pepper from the mill
  • 0,5 piece Italian fried fish spice
  • 5 tbsp Flour
  • 4 tbsp Organic extra virgin olive oil
  • 1 piece Clove of garlic fresh
  • 2 piece Ciabatta rolls

Stewed vegetables

  • 180 g 1 small organic zucchini fresh
  • 80 g 2 small bunch of carrots
  • 150 g 2 small mini-snack peppers each red, yellow and orange
  • 3 tbsp Organic extra virgin olive oil
  • 1 piece Clove of garlic fresh
  • 1 piece Sea salt from the mill
  • 1 piece Black pepper from the mill
  • 1 piece Italian spice mix
  • 1 tbsp Organic herb mixture frozen Italian

Instructions
 

preparation

  • Take the sardines out of the frozen food and packaging 1 day in advance and cover them in a container and let them thaw gently in the refrigerator. Carefully shed the sardines (they have a "thin skin"), gut them, remove the head, rinse inside and out, pat dry and drizzle with the juice of the organic lemon as desired. Salt and pepper the fish inside and outside as desired and season with the Italian fried fish spice. Peel the garlic and cut in half lengthways. Remove the stems and flowers from the vegetables. Peel the carrots. Rinse the zucchini and peppers thoroughly, quarter them, remove the core, rinse the inside of the peppers again. Pat the zuccini and peppers dry. Now cut the vegetables into narrow strips and dice them finely. Prepare the remaining ingredients.

Preparation of stewed vegetables

  • Heat the oil moderately in a saucepan with a lid (max. 170 ° C). Fry the two garlic halves on the cut and take them out again. Add the diced vegetables and stir-fry, season with salt and pepper, season with the Italian herbs, minimize the heat and let simmer with the lid on for at least 8 minutes until al dente. Stir every now and then! Fold in the frozen herbs and heat. Season again to taste.

Preparation of fried sardines and ciabatta rolls

  • Heat the olive oil moderately in a suitable pan (max. 170 ° C). Fry the two garlic halves on the cut sides and remove them again. Flour the sardines on the outside and inside and fry them in the heated oil for about 3 minutes on each side until golden brown. Swirl the pan carefully several times so that the inside of the fish is crispy too. Bake 2 ciabatta rolls at the same time according to the package instructions.

Serving

  • Arrange 4 small or 3 large fried sardines with the vegetables and 1 piece of ciabatta rolls decoratively on preheated dinner plates and enjoy.

Nutrition

Serving: 100gCalories: 285kcalCarbohydrates: 6gProtein: 12gFat: 23g
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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