Always consider a poor dish, sardines they are actually a concentrate of health and taste. They are rich in "noble" proteins and contain most of the amino acids that the body cannot produce on its own, as well as having a quantity of "healthy" fatty acids, those that bring the famous omega 3, so important to avert diseases of the cardiovascular system. Sardines are easy to prepare and should be consumed fresh because in a short time they get ruined, taking on the typical ammonia scent. Here are some tips to bring them to the table.

Sardines in salad

This dish can be an appetizer or a tasty second: take 500 g of sardines, wash them, spin them and divide them into two fillets. Peel 700 g of cucumbers, divide them into 4 lengthwise and remove the central part with the seeds. Then cut them into wedges. Slice 4 radishes, add them to the cucumbers and season the vegetables with a drizzle of oil, a pinch of salt and chives cut into small pieces. At this point take the sardine fillets, roll them, steam them for 5 minutes and serve over the cucumber and radish salad.

Breaded sardines

A quick and easy recipe. Take 500 g of sardines, eviscerate them, spin them and wash them. Open them as a book and grease them lightly with a little oil. Apart mixed with del grated bread a sprig of rosemary chopped and a tuft of chopped parsley. breaded the sardines with this breading and put them in the oven at 200 ° for 5 minutes. Meanwhile cook the pasta in boiling salted water. Chop two teaspoons in a bowl capers desalted and rinsed, and 50 g of pitted green olives and chop. Drain the pasta and season with olives and capers, a drizzle of oil and baked sardines. Serve immediately.

Baked sardines

Divide into two lengthwise 4 spring onions, chopped 200 g of celery and 200 g of carrots and sauté the vegetables in a little oil. Gutted and clean 600 g of sardines, open them as a book and arrange them on 4 sheets of baking paper, grease them with a little oil and cover them with the juice and peel of a lemon. Divide the sautéed vegetables into the 4 pieces, close them and put them in the oven 5 minutes at 200 °. Once cooked, sprinkle the sardines with a little chopped parsley and bring to the table.

Grilled sardines

Simple and tasty, the grilled sardines they really do get ready in no time. Take 1 kg of yellow peppers, clean them and reduce them in 4 layers that you will grill. Once ready, cut them into squares and make them marinate for 30 minutes with a little oil, a sprig of marjoram, a pinch of salt and pepper. Fry an onion in a pan, add the peppers, 200 g of tomatoes into small pieces and cook for 10 minutes. Gut the sardines, wash them, grease them with a little oil and roast them on the grill for a few minutes on both sides. Serve hot accompanied by peperonata.

Sardines on bruschetta

Great finger food, for a dinner with friends. First gutted, cleaned and opened to book 600 g of sardines. Prepare emulsion with a little oil, the juice and peel of a lime and season the sardines, leaving them to marinate for 30 minutes in the fridge. Toast in the oven slices of bread and then season with marinated sardines and 200 g of cherry tomatoes which you will have added to the marinade of sardines. Garnish with fresh basil and serve immediately.

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