How to Cook Fresh Sardine Fish

How to Cook Fresh Sardine Fish

Sardine fish contained high amounts of Fish Oil and Vitamin D. Fish oil s beneficial to our skin and vision health. While Vitamin D is good for calcium absorption for bone health and growth.

Sardines are small and people often cook it as a snack food or appetiser. 

We have found 3 interesting sardine recipes for you to try out in your daily meal preparation for family. 

Sardine Miso Soup Ball 

(recipe from saveur.com)

Serving: 4

Time: 30 mins

Difficult level: easy

Sardine Ball Ingredient: 

  • 2 tbsp. sake
  • 1 tbsp. white miso
  • 2 tsp. potato starch
  • 8 fresh sardines, cleaned and filleted, skins removed (you can find our pack will have 6 - 8 pieces)
  • 1 (2”) piece ginger, peeled and grated
  • 1 egg, beaten
  • pinch of salt to taste

Soup Ingredient:

  • 1 (4 inches square) piece seaweed 
  • 1 oz. bonito flakes Katsuobushi (Japanese: 鰹節)
  • 3 oz. medium-firm tofu, cut into small cube
  • 2 tbsp. mirin
  • 1 tbsp. light soy sauce
  • some salt to taste
  • 5 scallions, white and light green parts, thinly sliced
  • 1 bunch mitsuba (japanese wild parsley), thinly sliced (optional)

Step by step:

  1. Making the sardine balls: Purée ingredients in a food processor until smooth
  2. Make each sardine in your desire round size.
  3. transfer to a bowl and chill until ready to use.
  4. Make the soup: Place seaweed and 6 cups water in a 4-qt. saucepan; let sit until soft, about 15 minutes, then bring to a boil.
  5. Remove from heat, and stir in bonito; let sit 5 minutes,
  6. then strain broth and return to pan. Bring broth to a simmer over medium heat.
  7. Using an 1-oz. scoop or 2 spoons dipped in water, drop sardine balls into broth.
  8. Cook, without stirring, until balls float, 2–3 minutes.
  9. Stir in tofu, mirin, soy sauce, and salt and ladle soup into bowls.
  10. Garnish with scallions and mitsuba.

Grilled Sardine with Lemon, Garlic and Paprika 

(recipe from seriouseat.com)

Serving: 2 - 4 as appetizer

Time: 40 mins

Difficult level: 

Ingredient:

  • 3 medium garlic cloves, finely minced (about 1 tablespoon)
  • 1/4 cup extra virgin olive oil
  • 1/4 cup fresh juice from about 2 lemons
  • 1 teaspoon smoked Spanish paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound fresh sardines, cleaned, scaled, and gutted
  • Fine sea salt, or Kosher salt
  • 2 tablespoons chopped fresh parsley
  • Lemon wedges, for serving

Step by step:

  1. Combine the garlic, olive oil, lemon juice, paprika, and black pepper in a small bowl and whisk well to combine. Arrange the sardines in a single layer on the bottom of a shallow baking dish and pour the marinade over the fish. Turn the fish to ensure they are coated evenly, and spoon some of the marinade into the cavity of each fish. Set aside to marinate for 30 minutes.
  2. Light one chimney full of charcoal. When all the charcoal is lit and covered with gray ash, pour out and arrange the coals in an even layer on the charcoal grate. Set cooking grate in place, cover grill and allow to preheat for 5 minutes. Alternatively, set all of the burners on a gas grill to the highest heat setting, cover, and preheat for 10 minutes. Clean and oil the grilling grate.
  3. Remove the sardines from the marinade and grill over direct heat until well-charred, 2 to 3 minutes. Using a metal spatula or fish turner, flip the sardines over and grill until charred on second side and cooked through, about 2 minutes longer. Transfer the sardines to a large platter and season with salt. Garnish with chopped parsley and serve with lemon wedges.

Nasi Goreng with Sardine

(recipe from bbcgoodfood.com)

Serving: 4

Time: 40 mins

Difficult level: intermediate

Ingredient: 

  • 4 sardines, gutted (our sardine usually packed in 6 - 8 pieces)
  • 2 tbsp sunflower oil
  • 2 eggs, beaten
  • 6 spring onions, 4 chopped, 2 shredded
  • 2 garlic cloves, crushed
  • 1 tbsp shrimp paste
  • ½ tsp tumeric
  • 2 tsp tomato purée
  • 2 red chillies, sliced
  • 400g cooked rice (250g uncooked)
  • 85g small prawn
  • 1 tbsp soy sauce, plus extra to serve (optional)
  • large handful coriander leaves
  • 3 tbsp crispy shallot flakes (optional)
  • finely sliced cucumber, to serve

Step by step: 

  1. Heat the grill to high and brush the sardines with a little oil. Grill for about 4 mins on each side until lightly blistered and cooked through, then set aside.

  2. Heat half the remaining oil in a wok and cook the eggs to a thin omelette. Tip onto a plate to cool. Heat the rest of the oil in the same wok. Add the chopped spring onions, the garlic, shrimp paste, turmeric, tomato purée and half the chilli. Sizzle everything together to form a paste, then add the rice and prawns. Season with soy sauce and stir-fry for 5 mins until everything is combined and hot.

  3. Roll up the omelette and finely shred. Flake the fish into large boneless chunks. Stir the omelette ribbons and fish into the rice, then scatter over the shredded spring onions, remaining chilli, coriander leaves and crispy shallot flakes (if using). Serve the rice with extra soy, if you like, and finely sliced cucumber on the side.

 

 Order your fresh sardine here: FRESHBOX

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