Sardines Agrodolce / Sweet Sour Sardines Appetiser

Sardines are an acquired taste, luckily, I love them grilled, fried sautéed and barbecued all with a squeeze of lemon or an acid like vinegar as it cuts the fatty oils. It is rich in protein and healthy omega 3 fatty acids which are responsible for a healthy heart, it is high in vitamin A and B groups and above all tastes absolutely delicious. I make sure I have a healthy omega 3 fatty fish for dinner once a week.

Omega 3 fatty fish are super healthy for diabetic people as healthy fats in the fish slow down the absorption of sugar in the blood, and it is an excellent source of protein.

HOW TO CHOOSE FISH:

I have been asked times and times over and over again how to choose fish. I am thrilled to share with you below the most important signs to look for when picking a fish to ensure maximum freshness.

1. Look for fish that has shiny skin and firm scales.

2. The flesh should be firm and bounce back when pressed with the finger.

3. The eyes should be clear and not cloudy.

4. There should not be a strong fishy smell and no slime on the body.

5. The gills should be dry, slime free and bright red or pink in colour.

Servings: 4

Preparation Time: 30 minutes

Start to finish: 40 minutes

cooking: 10 minutes

Ingredients:

10 medium sardines

3 cups chopped celery

1 sliced onion

6 chopped cloves garlic

2 tomatoes

2 tablespoons olive oil

2 tablespoons olive oil

50 grams capers

Handful chopped parsley

1/2 tablespoon salt

1 tablespoon sugar

2 tablespoons vinegar

Corn starch for dusting

Method:

To butterfly the fish:

· Gut the fish if the fishmonger has not done so and open it out, placing the skin-side up on the board. Hold the tail with one hand and press along the backbone with the fingers until the fish is flat.

· Turn the fish over and gently tuck your index finger in the cavity between the flesh and bone and pull away from the backbone until you reach the tail.

· Snip it off with the fingers and discard.

· Scrape away any remaining small bones or cut away the sides to get rid of them. Leave aside.

For the sauce:

· Cut the garlic, onion, celery and tomato as seen in the video.

· in a stoneware pot or any pot heat 2 tablespoons of olive oil and saute the onions for a couple minutes then add garlic and celery.

· Season with salt and add the tomatoes. Stir and add the vinegar and sugar.

· When the celery is soft, add the capers and chopped parsley. Adjust the salt and leave aside.

· Heat the remaining 2 tablespoons of olive oil in a frypan of any flat griddle on high. Dust the skin of sardines with corn starch and place on the skillet with high heat and fry skin side down until the colour turns pink(1 to 1 1/2 minutes) and the skin is crispy then flip on the other side and cook for 30 seconds.

· Place the sardines on the serving platter skin side up and top with the sauce. Serve with crusty bread.

Per Serving : 243 Calories; 17g Fat (63.1% calories from fat); 9g Protein; 14g Carbohydrate; 3g Dietary Fiber; 43mg Cholesterol; 1310mg Sodium.