Sardines, anchovies and mackerel belong to the pesci azzurri family, literally translated as “blue fish” because of the blue tone to their skin. Fresh sardines in particular are very good for you. Not only are they high in omega-3 fatty acids, but they are also a good source of vitamin D, calcium, B12, protein, selenium, and other important nutrients
You’ll want to buy fresh sardines ideally the same day they are caught; they spoil very quickly because of their high omega-3 fat level. For that reason you’ll also want to clean them immediately, Look for sardines (or also known as Tamban in Philippines) that are fresh looking and not smelly, with shiny silver skin, and are whole. They should look like they just jumped out of water. Avoid them if they are bruised or look dark in color. Don’t buy them frozen! Sardines do not freeze well; the oils in them turn rancid even in a freezer, and the flesh becomes a mushy mess when thawed.
But in my case, it's been a month now since I have these sardines in our freezer. Let's say I was astounded with the cheap price and the trip to Muttrah fish market is not an easy one so I bought more than I could eat in one day. I purchased 2Kg of sardines, cleaned the fishes, grilled the other half and put the uncooked half in a microwaveable container, add some salt and water (the salt keeps the oil inside the fish and the water keeps the fish fresh when frozen) and stored it in my freezer. My fiance is not much of a fish eater so I end up eating the whole lot I cooked and still have these frozen sardines for over a month now. I do not want them to go to waste so I decided to shake up my cooking talent a bit.
This fantastic recipe for grilled fish starts with fresh or frozen whole sardines. Sardines are extremely healthy they're also one of the cleanest and safest fish to eat. While most people associate sardines with the canned or dried variety, "real" sardines are something else entirely. You'll love the tenderness of this easy fish recipe, which includes a dry barbecue rub slathered on the fish before grilling followed by a flavorful Thai sauce that makes this dish truly gourmet!Prep Time: 12 minutes
Cook Time: 10 minutes
Total Time: 22 minutes
Ingredients:
- 8-10 whole sardines, fresh or frozen (see recipe for instructions on how to clean sardines)
- 1 tsp. garlic powder
- 3/4 tsp. turmeric
- 1 tsp. salt
- 2 tsp. cornstarch
- 1/2 tsp. dry crushed chili OR 3/4 tsp. cayenne pepper
- 1/2 tsp. white pepper
- 1/8 tsp. black pepper
- 3 Tbsp. good-tasting oil, such as coconut, canola, or olive
- 1 Tbsp. coconut milk OR 2 tsp. butter
- 1 fresh red chili, de-seeded & minced, OR 1/2 tsp. dried crushed chili or cayenne pepper
- 1/4 cup fresh coriander, chopped
- 2 Tbsp. fish sauce (available at Asian food stores)
- 3-4 Tbsp. lime juice
- 2 cloves garlic minced
- 1 tsp. brown sugar
PREPARATION:
- Lightly oil the grill with a little cooking oil to prevent fish from sticking.
- To make the barbecue rub, simply stir all the rub ingredients together in a small bowl.
- If the sardines you are using are already cleaned and prepared, skip this step. If not, cleaning sardines is relatively easy. Make a cut along the bottom of the fish and remove the intestines and entrails (simply run your finger inside the cut). Rinse and place the fish aside to dry.
- Place prepared sardines on a try or in a long casserole dish, so that they're lying flat. Drizzle with about 1 Tbsp. vegetable oil and slather evenly over the fish.
- Now sprinkle the BBQ rub you made earlier over the entire surface of the fish. Gently rub it along each fish, so they appear yellow-gold. Sprinkle any remaining rub powder over the fish and set aside to marinate until your barbecue/grill is hot (at least 10 minutes).
- To make the sauce: Simply place all sauce ingredients in a small pot or sauce pan. Heat very briefly (do not boil) - just warm up over medium heat to bring out the flavors, and it's ready! Taste-test for salt, adding more fish sauce if not salty enough, or another squeeze of lime juice if too salty for your taste. Add a little more sugar if too sour. (Note: You only need a teaspoon of this sauce per fish, as it's very flavorful.)
- Before grilling, make sure your grill is lightly oiled or the sardines will stick. Grill the fish until cooked - about 5-8 minutes each side. When done, the fish will appear golden and the skin will be crisp.
- Enjoy the fish as is, or spoon over the sauce for an extra Thai treat. The sauce is also very nice with rice. ENJOY!
