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Easy Fresh Fried Sardines – Paleo, AIP, Whole 30

December 5, 2016 By Angie 3 Comments

Fresh, fried sardines are too good to be missing out on. They're easy, fun to eat and super nutritious.

Fresh fried sardines are too good to be missing out on. If you’ve always been a bit scared of buying them, only because you don’t know what to do with them, then this post is for you. They’re cheap, easy to cook, fun to eat and packed with nutrition. The bones are so tiny that you crunch right through them. The tails are so thin they become crispy as chips. They’re best cooked straight away, but if you treat them right they’ll last a couple of days in the fridge.

Easy Fresh Fried Sardines

(No time for chatting? Scroll all the way down for the recipe.)

Making my way from vegetarianism into the Paleo world, I looked well away from sardines. Too messy, I thought. Too fishy. But one day, the sardines looked so fresh, so silver, so glistening, that I took the plunge. I asked my fishmonger to show me how to clean them, and once back home, I applied myself to the job with an enthusiastic spirit of culinary curiosity. It’s not hard: you just break the head off backwards, then insert your finger and draw down the cavity towards the tail to remove the innards. It’s quick and clean, but, lets face it, my fishmonger is much better and much faster at it than I am. He also has a way of disposing with the carcasses. So now I ask him to do the cleaning, and I suggest you do the same. It’ll save you time, and it makes life easier.

Fresh, fried sardines are too good to be missing out on. They're easy, fun to eat and super nutritious.

We’re in two. The sardines are weighed before cleaning, and I ask for around 300 grams / 10 oz of sardines. This gives us 8 or 9 fried sardines each, which is a good amount for a main meal.

My fishmonger has this bad habit of popping the fish into plastic bags. The bags are biodegradeable, but I think it’s a bad habit nonetheless. I’m a plastic bag recycler. I reuse them for as long as  I can, placing supermarket sticker over supermarket sticker, and rinsing them if necessary. The sardine bags need to be washed straight away – don’t let them sit overnight or you’ll never remove the oil. The best way I’ve found to wash the fish bags is to line the cutlery drainer with the bag, fill it with hot water and detergent, swish it all around with the dish brush, rinse it well and then hang it out to dry. I only do this once. If it hasn’t worked and the bag’s remained greasy, I toss it away and pray it doesn’t end up in the belly of an albatross.

How To Keep Sardines Fresh for Two Days

Fresh, fried sardines are too good to be missing out on. They're easy, fun to eat and super nutritious.

The more obvious reason to take the sardines out of the bag as soon as you get home is to rinse the sardines themselves. This is the trick, in my book, to keeping them fresh. Rinse them. They’ve just been opened and gutted, so they’ll be bloody. Rinse them well in a colander under cold water. Drain them well. Put them into a glass or plastic container, pour off any water that collects at the bottom, pop a lid on, and put them straight into the fridge. The next day, same thing. Rinse them well under a jet of cold water, and if you won’t be cooking them at that point, put them back into the fridge with the lid on.

I’ve never taken them past that two-day point. I buy them on Wednesday and 90% of the time we eat them on Thursday. If something comes up, I make sure to re-rinse them, and we find they’re still fresh on the Friday. Beyond that, I don’t know. You want them to be as shiny as they were when you bought them. Absolutely not slimy. If they’re slimy and smell fishy, throw them away.

How to Cook Fresh Fried Sardines

Once rinsed and re-rinsed, place them on paper towel and pat them dry. Place a little cassava flour into a wide flat bowl. For 18 fresh sardines I use about two tablespoons of flour. Then using two plastic spoons, toss them until coated. (That’s another trick for working with sardines – use utensils, not your hands. Use tongs when you need to handle them one by one, or wear gloves if you prefer scooping them.)

Fresh, fried sardines are too good to be missing out on. They're easy, fun to eat and super nutritious.Then, call whoever you’re eating with and tell them to get ready. Once you’re ready to cook them, it all happens really fast. You’ll want to have already prepared the mixed salad or vegetables that you’ll be eating alongside. Heat a couple of tablespoons of olive oil in a large frypan – enough to cover the bottom of the pan. Let it get quite hot, but not steaming. Place the sardines top-to-tail in the pan. Count one minute. Turn them over. Count one minute again. Done. They’ll be crisp around the edges, the silver skins fried to gold.

Serve your fresh fried sardines immedietly, with a wedge of lemon for squeezing, or a dollop of mayonnaise. No need to be precious, now. Just gobble them down, fins, bones, tails, the lot. Revel in the freshness, the simplicity, and the goodness. And put them on your shopping list for next week as well.


Why Sardines are Good For You

According to the World’s Healthiest Foods, sardines are

  • an excellent source of Vitamin B12 and Selenium
  • a very good source of Phosphorus, Omega 3, Protein and Vitamin D
  • a good source of Calcium, Vitamin B3, Iodine, Copper, Vitamin B2 and Choline

They’re also at the beginning of the food chain, meaning they’re free of heavy metals such as mercury.


On the Side

White Fish Cooked in a Creamy Cocunut Sauce with Ginger, Lemon, Thyme and Mint – AIP – An elegant way to serve white fish fillet.

Calamari and Prawn Laksa with Basil and Zoodles – AIP – Make this in your Instant Pot, or on the stovetop.

Salmon Salad with Fennel and Orange – AIP- A surprising and delightful combination of flavours for when you have left over salmon.


This recipe has been shared on The Wednesday Showcase, The AIP Recipe Roundtable,  Allergy Free Thursdays, Foodie Friends Friday and Real Food Fridays.


What’s your favorite fish dish?

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Best Wishes, Good Health and Happiness.

5.0 from 2 reviews
Easy Fresh Fried Sardines - Paleo, AIP, Whole 30
 
Save Print
Prep time
5 mins
Cook time
3 mins
Total time
8 mins
 
Fresh, fried sardines are great - you don't want to be missing out on them.
Paleomantic: Angie - Paleomantic
Recipe type: Seafood
This fits: Paleo, AIP, Whole 30
Serves: 2
Ingredients
  • 300 grams fresh sardines, weighed before cleaning
  • 2 tablespoons cassava flour
  • 2 tablespoons olive oil
Instructions
  1. Rinse the sardines well. Drain and pat dry with kitchen paper.
  2. Toss the sardines in flour.
  3. Heat the oil in a large pan. Put the sardines in, top to tail. Fry one minute, turn over, and fry one minute on the other side.
  4. Serve.
3.5.3226

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Related

Filed Under: Autoimmune Protocol, Autumn / Winter, Mains, Spring / Summer, Whole 30 Tagged With: autoimmune protocol, autumn/winter, paleo diet, Paleo Recipes, seafood, spring/summer

Previous Post: « The AIP Reintroduction Phase: A Step-by-Step Guide with Recipes, by Eileen Laird – A Review
Next Post: Nightshade Free Caponata – Paleo, AIP, Whole 30, Instant Pot »

Reader Interactions

Comments

  1. Marla

    December 11, 2016 at 8:40 pm

    HI Angie,
    I not a sardine lover but I know that they are filled a lot of nutrition and I do like your recipe. Thanks for sharing on Real Food Fridays. Pinned & tweeted!

    Reply
    • Angie

      December 14, 2016 at 4:38 am

      Hi Marla, I think sardines – like liver and heart – are an aquired taste, but once you work out how to cook them to your liking, you find your body actually craves them because of that nutritional density. We haven’t had liver for over a week, and I’m missing it! Best to you, and thanks for hosting! A

      Reply
  2. Alexandra Rain

    June 5, 2020 at 4:25 am

    Although I eat fish quite often, I’ve never eaten sardines that do not come from a can before. Today I bought frozen sardines and Itried this recipe. I also added turmeric before tossing the fish in cassava flour. The fish came out a bit crispy, which to me is really delicious. All around me, including my hair smells of fish, but this can be fixed..Thank you for this simple and amazing recipe!

    Reply

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Hi, I'm Angie. Thanks for popping by. I'm here to help you say goodbye to allergies, reduce inflammation and lose weight... naturally and forever. Scout around the website, there's loads of information. And when you're ready to make real, sustainable changes, get in touch and I'll talk you through my Primal Health Coaching programs. You don't have to live with the pain - trust me. Been there, done that, I know. I'm looking to meeting you, and I look forward to helping you live a much healthier, happier life.

Need help reaching your health and wellness objectives? Call Me for Coaching!

Angelina Brazzale is a certified Primal Health Coach. She cna help you reach your goals of health and vitality through evolutionary diet and lifestyle practices.

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Recipe! Make ahead meals. Take away meals. "I'm ha Recipe! Make ahead meals. Take away meals. "I'm having trouble with food preparation." "I leave home at 4.30am. What can I have for breakfast, instead of a brioche?". These two questions, yesterday.

👏 Egg & Bacon Muffins are one of the easiest, best, healthiest & tastiest things you can make in advance. They're easy to pack & don't require cutlery. Pack them with whatever: spinach, pre-cooked pumpkin, cauliflower. Quality protein from the eggs, healthy saturated fat from the bacon, goodness from the vegetables. Filling, sustaining, nourshing.

The second image? Made by my neice, the amazing @mekenq , science witch extraordinary.

⭐️ My Top Tip: use Silicon Muffin Moulds. If you use paper, they'll stick.

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Makes 6
🥄 5 eggs | 3 rashers bacon | 1/4 cauliflower | 1 cup fresh parsely, chives, thyme

1. Preheat oven to 180°C/ 360°F. Grease 6 large silicon muffin moulds & place them on a baking tray.
2. Lightly beat the eggs with a pinch of salt. Cut the bacon into 1cm cubes. Finely chop the cauliflower so that you have 1 cup of 'rice'. Mince the fresh herbs.
3. Place the bacon & cauliflower into a frypan. Sautè over a medium heat until fat is released & cauliflower has softened, about 5 mins. Take off  heat & allow to cool slightly. Add minced herbs, stir to combine. Spoon into muffin moulds.
4. Pour over the beaten egg, stopping a little before reaching the top.
5. Bake 40 minutes or until puffed up & golden. Remove from oven. They'll shrink a little as they cool.

Store in an airtight container in the fridge & consume within a couple of days.

🙋🏻‍♀️
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This was lunch today: Low carb, quality protein an This was lunch today: Low carb, quality protein and hidden healthy fats. I made a marinade of olive oil, lemon juice, salt, fresh ginger, fresh rosemary and chives and soaked the steak in it for about half an hour.

Then I pan fried pumpkin in butter! So good.

The leaves are the hearts of various types of radicchio - here in Italy, we love our bitter greens. The salad is doused with extra virgin olive oil.

After this gorgeous plate, we had a small fruit salad (half a banana, a quarter apple and half a kiwi is enough for both of us) topped with grated coconut, chunky coconut chips, thick coconut cream AND.... a spoonful of collagen for extra healing.

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What did you have (or what are you preparing) for lunch today? How are you adding healthy fats?

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And I feel so blessed. It’s amazing to have people trust you enough that they’re willing to invest in your support & follow your advice even though some suggestions may seem strange... 

If you're suffering from chronic pain - muscles, joints, tendons, nerves, digestion - and if you want to heal and manage it all naturally, then jump to my bio and click through. Get in touch. I know what's it like to live with the stress of unexplained pain, and I love helping women heal and start living again.
The way you start the day impacts upon how the res The way you start the day impacts upon how the rest of the day unfolds: Is this true for you? It is for me.

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🐝 I get up when my eyes open, around 6.30am.
☕️ Coffee and a magazine on the couch (with 🐾).
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🍳 Breakfast, proteine and fat.
🌿 Walk, stretching, nature.

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What's your Morning Routine? Are you happy with it? If not, how would you like it to be different?

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Hi there, I'm Angie. I help women heal from Pain, Stress, Excess Weight, Burnout, Autoimmune & Allergies... Naturally & Forever.
Read my story here

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