Sustainable Fish: Pan-Fried Sardines

sardines

🥗Healthier: mackerel

💰Cheaper: canned sardines

Canned sardines are often more affordable and still provide similar flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is more budget-friendly for frying.

The creator starts by seasoning the fresh sardines with salt and black pepper.

She dredges the sardines in a pan of coarsely ground cornmeal (polenta) until they are well covered.

Heats olive oil in a large skillet over medium heat, enough to coat the bottom of the pan.

Adds the sardines to the skillet, listening for the sizzle as they hit the pan.

Cooks the sardines for about four minutes per side, checking for light brownness and opaque flesh to indicate doneness.

Adds a little more olive oil to the pan while cooking to prevent burning.

Once cooked, removes the sardines from the pan and lets them cool slightly before removing the flesh from the bones.

In the same pan, adds cherry tomatoes and minced garlic to cook in the leftover oil from the sardines.

Adds a splash of white wine to the pan with the tomatoes and garlic for flavor.

Adds par-cooked pasta to the pan to finish cooking with the tomatoes and garlic.

Once the pasta is done, transfers it to a bowl and adds parsley, salt, pepper, and lemon juice to season.

Tops the pasta with the cooked sardines and garnishes with parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens