As a part of a balanced diet, we should eat two portions of fish weekly, of which one should be oil-rich fish. By eating more oil-rich fish we can increase the level of omega 3 oils in our diet. Most people need to reduce their overall total fat intake to achieve a balanced diet. White fish in particular offers a great low-fat meal option. Here is a Sardines With Lemon And Mint Marinade Recipe.
Sardines, very oily little fish, really love a lot of acid. It is hard to beat fresh lemon juice squeezed over them, but vinegar — white wine, rice wine, or white distilled — is also good. To give you a sense of how much to use, I often douse them in my choice of acid, almost as if I were treating them like escabeche.
Ingredients Of Sardines With Lemon And Mint Marinade
- 450 gm. sardines, cleaned and heads removed
Marinade
- 2 tbsp. white vinegar
- 1 lemon’s juice and rind
- 4 tbsp. olive oil
- 1 tbsp. caster sugar
- 1 clove garlic, crushed
- Salt and crushed black pepper to taste
- Small bunch of fresh mint, chopped
Method
- Lay the sardines in a shallow dish. Combine the marinade ingredients and pour over the dish.
- Cover and refrigerate for 20 minutes.
- Place the sardines under a preheated grill or on foil squares before placing onto a barbeque and cook for 8-10 minutes, turning once and basting with any remaining marinade mixture.
- Serve on a bed of couscous with a crisp green salad or grilled vegetables.