About this Pan Fried Sardines recipe
Omega-3 fatty acids are an essential part of any diet, but not everyone wants to eat salmon all the time. While sardines can be a little off-putting to some people due to their fishy aroma, when combined with black pepper, garlic, sea salt, and parsley, they’re a delicious nutritional powerhouse that we promise your whole family will love. Check out this recipe by Janine Klinegal.
Ingredients
- 8 sardine fillets
- 2 tbsp. coconut oil
- Pinch of sea salt
- Parsley, finely chopped, to garnish
- Roasted buckwheat groats or toasted nuts, to garnish
Black Pepper Sauce:
- 8 garlic cloves, peeled
- 4 tbsp. black peppercorns
- 1 tsp. sea salt
- 2 cups filtered water or chicken bone broth
- 2 tbsp. coconut oil
- 1/2 tbsp. tapioca flour + 1/4 cup filtered water
Instructions
- In a medium-high heat pan, sprinkle some salt into the pan. Roast the salt for a minute or so before adding the coconut oil. This process helps the sardine skins don’t stick to the pan.
- When the oil starts to boil, gently place the sardine fillets on the pan with no skin side down, cook for about 3-5 minutes when you see the corner of the fillet starts to curl, use a thin spatula to turn over the fillet slowly from aside. It should turn over easily when the sardines are cooked.
- Cook the skin side another 2-3 minutes before taking off the pan with the spatula.
