Description
Sardines are are one of the best sources of omega-3 fats and are high in protein. This is a delicious, easy to make recipe that will turn you into a sardine lover.
Ingredients
Scale
Fish
- ½ cup almond flour
- 8–10 whole sardines, cleaned, heads removed
- Celtic sea salt and fresh ground pepper
- ¼ cup olive oil plus oil for rubbing
Parsley Sauce
- ½ cup extra virgin olive oil
- 3–4 tablespoons lemon juice
- 2 teaspoons honey
- ½ cup firmly packed chopped parsley leaves
- 1 clove garlic grated or minced
- 1/2 teaspoon Celtic sea salt or more to taste
- Pinch of black pepper
To Serve
- 3 ounces baby salad greens
Instructions
Fish
- Put almond flour onto a plate.
- Heat the olive oil in a cast iron pan on medium.
- Rub the sardines with olive oil.
- Season the sardines with salt and pepper.
- Dredge them in the almond flour to coat evenly.
- Place them into the hot oil. Sauté 3 minutes until the almond crust is brown
- Turn the sardines with tongs and sauté on the other side about 3 minutes until the crust is brown and the sardines are flaky.
Parsley Sauce
- Combine all ingredients in a blender and blend until smooth. You will have a nice green sauce. Taste to adjust salt and lemon juice.
- Toss greens with a little parsley sauce. Place sardines on the greens and top with sauce. Serve the rest of the sauce on the side.
- Store extra dressing in the refrigerator to use on salads, fish, chicken or vegetables.
Notes
If your cast iron pan isn’t large enough to cook all the sardines at once, use half the oil and sauté half the sardines. Place the cooked sardines on a plate, cover to keep warm. Wipe out the pan, heat remaining oil and sauté remaining sardines.
- Prep Time: 20 mins
- Cook Time: 6 mins
- Category: Main Dish, Fish
- Cuisine: Mediterranean, Healthy