The lowdown on...
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SEAFISHUK
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PRINCIPALOFTHE
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ATBILLINGSGATE
(SEAFOODTRAINING.
ORG).SHETEACHES
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PREPPINGFISH
ANDSEAFOODBUILD YOUR SEAFOOD SKILLS
SARDINES
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DI Y
SPICE
MIX
WHAT SPECIES ARE THEY?
Sardines are a ‘pelagic shoaling fish’, meaning
they swim in large shoals near the surface.
A true sardine is officially under 15cm in length- above that it becomes a pilchard.
WHAT TO LOOK FOR
You can buy them fresh or frozen. Very fresh
sardines are shiny with loose, bright silver
scales, and their bodies are rigid and curled.
They have a hint of gold around the eyes, which
should be clear, black and beady. The gills
should be bright red. Eaten fresh, sardines have
sweet, delicately flaky flesh. The flavour
becomes more prominent if they’re left for a day
or two. For the most sustainable option, look for
Marine Stewardship Council (MSC) certification.
HOW TO STORE
To keep any fresh fish in the best condition,
store on top of a bag of ice in the coldest part of
your fridge. As with any oily fish, eat as fresh as
possible – ideally, on the day you buy them. As
sardines lose condition they become dull and
soft, and the cheeks turn blush pink.
HOW TO PREPARE
For a whole fish, run the back of a knife along
the flanks to remove any loose scales. You can
remove the head and gut if you like but small
sardines are often better eaten whole, and if you
want to remove the bones it’s easier to do it
when the fish is cooked.
If you want your sardines filleted, a fishmonger
will do block fillets (joined at the back) or single
fillets, although there may still be a few bones.
BEST WAYS TO COOK
Grill whole or cook on the barbecue, brushed
with a little oil and seasoned with rock salt and
pepper. Serve with a squeeze of lemon and
bread and butter.
DON’T DISREGARD THE TINNED STUFF
Tinned sardines or pilchards are an excellent
speedy option, and as
they’re packed full of
omega 3, plus calcium
from the softened bones,
they also tick many
health boxes. Crush the
fish onto toasted rustic
wholemeal bread and
add rocket or watercress
and a squeeze of lemon.These little oily fish were caught in
abundance around Sardinia centuries ago,
hence the name, but they’re popular in lots
of other countries, including the UKGoancurrypowder
MAKES3 TBSP.HANDS-ONTIME 10 MINMAKE
AHEADThe spice mix will keep in
a jar in a cupboard for up
to a month.Toas t 4 tsp coriander seeds, 2 cloves,
1 tsp black peppercorns and ¼ tsp
fenugreek in a dry pan over a medium
heat for 4 minutes. Add 1 tsp cumin
seeds, 1 tsp chilli flakes, 1 tsp fennel
seeds and 2 cardamom pods. Toast for1 minute until richly fragrant. Remove
from the heat and stir in ¼ tsp turmeric
and ½ tsp ground cinnamon. Put the
toasted spices in a grinder (or pestle
and mortar), then grind to a powder.
See the Goan roast chicken on p112