|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 18g||24%|
|Saturated Fat 5g||23%|
|Total Carbohydrate 22g||8%|
|Dietary Fiber 6g||20%|
|Total Sugars 8g|
|Vitamin C 111mg||554%|
|*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 to 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 or 250 grams of sardines per person when serving whole baked sardines as an entrée. The fish should be gutted and descaled before proceeding with the recipe.
Serve with some roasted vegetables or a tossed salad.
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 black pepper, to taste
Fresh lemon, thinly sliced or cut into wedges, for garnish
Cumin, to taste, 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.
What Do Sardines Taste Like?
Sardines have a salty, fishy taste, and oily, dense flesh. In canned sardines, there can be a hint of smoke flavor, but in fresh sardines, they can be tender, flaky, and taste...like fish.
Sardines vs. Anchovies
Sardines and anchovies come from the same fish species family, called Clupeidae, but they taste nothing alike. The fishy taste is much stronger in the anchovy and is described as being umami-rich. Sardines have whitish-grey flesh, while anchovies are also smaller than sardines with reddish-grey flesh.