Pan-Cooked Fresh Sardines

Ingredients

• 250 g fresh sardines, cleaned and patted dry
• 1–2 tbsp extra virgin olive oil
• Sea salt, to taste
• Freshly cracked black pepper

Instructions

Step 1 - Heat the pan

Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke).

Step 2 - Cook the sardines
Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan.

Step 3 - Season simply
Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan.

Step 4 - Serve immediately
Transfer to a plate and enjoy warm.

Optional:

If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes.

Nutrition and Cooking Times

| Cook time: 5-7 minutes   Serves: 1-2

Nutrient Value (per serving):  Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |