The Sardinian with tomato sauce they are a second dish of the poor kitchen, perfect for every occasion and very healthy. Here's how they prepare.
Why is it called blue fish?
They are classified as "blue", even if not in a scientific way, fish that are dark blue on the back and silver on the belly, generally of small and medium size.
Blue fish has always been considered a poor fish, but more recently it has been re-evaluated by nutrition specialists thanks to the high content of essential nutrients for our body.
Sardines, in particular, typical of the Mediterranean Sea, are rich in good fats and therefore super recommended in the context of a balanced diet.
Properties of sardines
Sardines are a food much loved by nutritionists because they are rich in beneficial properties.
They contain many omega-3 fatty acids, allies of the heart in the fight against bad cholesterol and are an excellent prevention for atherosclerosis, reducing the risk of diseases affecting the heart and arteries.
Sardine also protects the nervous system from the onset of degenerative diseases and, being rich in vitamin D, keeps bones healthy, improving calcium absorption.
Finally, sardines strengthen the muscles and connective tissues thanks to the protein intake and are the ideal food to consume during adolescence, during pregnancy and in periods of high stress because they have an energizing function.
Inexpensive with taste
We propose in this article a very simple recipe based on sardines.
A second course with a Mediterranean flavor that is also perfect as a sauce for a pasta dish.
We have prepared it simply with a fresh tomato sauce, but you can enrich it with capers, olives and aromatic herbs to make it even tastier.
And if you don't feel like cooking the sauce, know that fried sardines are the end of the world without them!
Recipe of sardines with tomato
Prepare the sauce by slicing two shallots and cut a clove of garlic into strips.
In a pan heat the oil and sauté the shallots on a low flame, chopped chilli and garlic.
Then add the tomato pulp, a few chopped basil leaves, a pinch of salt and some vegetable stock and cook the sauce over low heat with the lid half-closed for at least half an hour.
Meanwhile the sauce cooks the sardines clean removing head and entrails. Wash them well under running water and let the fish dry by cutting the belly downwards.
Gently dab it with other kitchen paper and then remove the excess flour with a sieve.
In a pan heat plenty of peanut oil and fry the sardines leaving them to brown for a few minutes.
When the sauce is ready, add the sardines and let them cook for at least 10 minutes.
This recipe has already been read 198 times!