When summer comes sardines are one of the healthiest fish we can find and they are certainly one of the most budget-friendly. They are very beneficial for the cardiovascular system and help reduce cholesterol. What makes sardine so good is that it’s inexpensive, and it remains one of the cheapest sources of protein. Sardine is also very rich in Omega-3 fatty acids, as well as other vitamins like vitamin B2, B3, B12, vitamin D, and minerals like niacin, calcium, potassium, selenium, and a lot more.
Marinated sardines are one of the secrets from the Slovenian Coast. They can sit in the refrigerator for up to a week. This is an ideal dish for those who are always on the run and have no time to prepare and cook food daily but want to eat healthily and feel full. Prepare sardines like in this recipe and you’re good for a week!
Marinated Sardines
Author: Spela Vodovc
Sardines in šavor, which means marinade in the Primorska dialect, is a dish that will keep up to a week if refrigerated. This preparation extended the shelf life of fish when preservation techniques were limited. This dish used to be a popular snack (marenda). My Nonno Miro always joked that fish had to swim three times, in the Ocean, in oil and finally, in wine. Today we will prepare them as a starter with toasted white bread.
Serves 4-6
700 g (1 lb 2 oz) fresh sardines
360 ml (1 1/2 cups or 12.2 fl oz) sunflower oil
120 ml (1/2 cups or 4 fl oz) wine vinegar
180 ml (3/4 cup or 6 fl oz) dry white wine
3 medium-sized onions
4 small bay leaves
A small sprig of rosemary
10 black pepper grains
1 lemon
Strong bread flour
1/2 tsp salt
Clean the fish by removing the scales, heads and innards. Rinse well and dry on a paper towel. Salt on the outside, roll in flour and fry in oil. Use a medium-sized pan to ensure that the fish will swim in oil. When fried, place on a plate.
Peel and halve the onions, slice them thin and sauté in the same oil until translucent yet firm. Add vinegar, wine, rosemary, bay leaves, salt and pepper. Bring to boil and cook for another 5 minutes for the alcohol to evaporate and for the flavors to meld. This will yield a divine marinade.
Arrange the fried sardines tightly across the bottom of a tall-sided glass or ceramic container and cover with onions. Repeat the process for more layers. Pour in the marinade and make sure that the fish are fully immersed. Top it off with thin slices of lemon.
When the fish are no longer warm, cover with a plastic wrap and refrigerate for at least 6 hours or leave overnight for a more intense flavor from the marinade. Before serving, leave the fish at room temperature for some time as they taste better when not too cold.
Note: Get this recipe and many more in the Cook Eat Slovenia cookbook HERE!
Food photography: Mateja Jordovic Potocnik
Cooking and food styling: Branka Vodovc and Spela Vodovc
Design: Gregor Zakelj
| Contributed by Spela Vodovc! |
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