GRILLED SARDINES WITH TARRAGON DRESSING
Time in the Kitchen: 20 minutes
Servings: 2
½ cup pine nuts
2 tablespoons butter
1 shallot, finely chopped
1 tablespoon lemon zest
juice of 1 lemon (plus more lemons for garnish)
1 tablespoon capers
1 teaspoon tarragon, finely chopped, or more to taste
1 bunch watercress, mache or other greens
12 fresh sardines, gutted and scaled
Most of us are used to eating sardines out of a can for a healthy dose of omega-3 fat, but never think about grilling fresh sardines. The fresh
sardines sold at most fish counters are 2-3 times bigger than the canned varieties, but the flavor is very similar. A simple tarragon dressing adds a
pleasantly aromatic topping that subdues any “fishiness”.
NOTE: When canned, it's customary to eat the sardine, bones and all. Fresh sardine bones shouldn't be eaten; your fishmonger can fillet the
fish for you beforehand. Whether or not you want the head removed is personal preference. If you want to fillet the fish yourself at home, follow these
steps:
- Cut open the belly from head to tail and spread open the fillet.
- Discard the innards.
- Grasp the spine and gently work the bones away from the flesh.
- Snip or cut the spine off where it meats the tail.
Preheat your grill to high heat.
In a pan over medium heat, lightly toast the pine nuts. Watch out—pine nuts burn quickly! Remove the nuts from heat and put in a bowl.
In the same pan, melt the butter and sauté the shallot until softened. Add the shallot to the pine nuts. Mix in lemon zest, lemon juice, capers and
tarragon. Toss half of the dressing with the greens.
Brush the sardines with olive oil or butter and lightly salt and pepper. Grill sardines until lightly charred, about 2 minutes on each side.
Lay sardines on greens. Top with remaining dressing and serve with lemon wedges.
Macronutrient Profile (perserving)