Pacific sardines are considered ocean-friendly because they mature quickly and the fishery is well-managed. Sardines are packed with healthy nutrients such as calcium, protein, iron, potassium, phosphorus, and omega-3 fatty acids. The latest edition of Edible Vancouver features Jodi Garwood’s article about the tasty little fish.
Grilled Sardines with Charmoula
From Karen Barnaby, Chef, Product and Business Development for Albion Fisheries. Former Executive Chef at the Fish House in Stanley Park.
Sardines go very well with the big, bright, and tangy flavours of charmoula, a Moroccan marinade.
- 2 garlic cloves, minced
- 1 tsp (5mL) sea salt
- 1 cup (250mL) roughly chopped fresh cilantro, loosely packed
- 1 cup (250mL) roughly chopped fresh parsley, loosely packed
- 1 tsp (5mL) ground cumin
- 1 tsp (5mL) paprika, sweet or hot, as you prefer
- 1/3 cup (80mL) extra-virgin olive oil
- 3 Tbsp (45mL) lemon juice
- 12 large sardines, cleaned
- 1 lemon, quartered
Place the garlic, sea salt, cilantro, parsley, cumin, paprika, olive oil, and lemon juice in a food processor. Blend to a chunky paste. Or by hand, finely chop the cilantro and parsley. Blend in the garlic, salt, cumin, paprika, lemon juice, and olive oil. Season your grill, and heat to high. Gently toss the sardines with the charmoula and place on the grill. Grill until the sardines are well marked. Turn over, reduce the heat to medium, and cook until done, about 4–5 minutes. Serve with the lemon wedges.
Recipe source: Edible Vancouver