|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 32g||41%|
|Saturated Fat 12g||59%|
|Total Carbohydrate 0g||0%|
|Dietary Fiber 0g||0%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
In Morocco sardines can be found in abundance along the long coastline, making these flavorful little fish extremely affordable. For families living in areas near the ocean, sardines are a staple, showing up as a regular if not weekly offering on their tables.
Flavor and pricing aside, there's another good reason select sardines at the fish market –they're very good for us! Rich in vitamin B and omega-3 fatty acids as well as in calcium and vitamin D, the tasty, humble sardine is regarded as a superfood.
Allow approximately one-half pound (250 g) of sardines per person when serving whole baked sardines as an entrée. The fish should be gutted and descaled before cooking proceeding with the recipe.
- 2 pounds whole fresh sardines, gutted and descaled
- 1/4 cup coarse sea salt (or rock salt, more or less as needed)
- 1 tablespoon olive oil
- Freshly ground pepper, to taste
- Garnish: fresh lemon, thinly sliced or cut into wedges
- Garnish: cumin (as a condiment for serving)
Gather the ingredients.
Preheat your oven to 350 F (175 C).
Wash the sardines in a bowl of water, scraping off any residual scales with a small knife. Drain the sardines.
If desired, line a shallow baking dish or rimmed baking sheet with aluminum foil. Generously sprinkle rock salt or coarse sea salt on the bottom and arrange the sardines on top of the salt.
Brush or drizzle each sardine with a little olive and season generously with freshly ground pepper. If you like, sprinkle additional rock salt over the fish, topping with a few thin slices of fresh lemon.
Bake the sardines in the middle of the preheated oven for 10 minutes, or just until the skin slides off easily and the fish is tender. For darker coloring, bake in the upper part of the oven.
Transfer the sardines to a serving platter garnished with lemon wedges. Cumin may be offered at the table as a condiment.