Sardines
Ingredients
SARDINES (FISH).
WATER-AS PROTECTIVE GLAZE.(Water, Sugars, Antioxidant [E330])
CATCH AREA:- North East Atlantic- FOA 27
Cooking Instructions
Portuguese sardines are rich and forgiving, which means you can keep it simple and still crush it.
BEFORE COOKING (important with guts intact)
Do NOT rinse (adds fishiness). Pat very dry.
Salt generously outside only (salting the belly can push bitterness).
Optional but smart: 10–15 min rest after salting → better skin, less sticking.
COOKING FROM THAWED (best flavor & texture)
Pan-fried (top choice for intact sardines)
Heat: medium-high Fat: olive oil
Heat pan until oil shimmers.
Add sardines gently — don’t crowd.
Cook 2 min per side.
Flip once, carefully.
Finish with lemon or white wine off heat.
Why this works: fast sear seals the belly before bitterness leaks.
Grilled
Heat: very hot
Oil fish lightly.
Grill 1½–2½ min per side.
Don’t move until they release.
Tip: If the guts burst a little, that’s normal — flavor stays clean at this size.
Oven Bake:
pre heat Oven, 425°F / 220°C
Tray + parchment.
Olive oil + salt only.
Roast 10–12 min.
Optional broil 1 min.
COOKING FROM FROZEN (totally doable)
Key rules
Do not thaw halfway (that’s when they tear).
Expect slightly less crisp skin.
Add 1–2 minutes total cooking time.
Pan-fried from frozen
Heat pan + oil hotter than usual.
Lay frozen sardines in — they’ll hiss.
Cook 3 min first side, then flip.
Cook 2 min second side.
Finish with acid.
Do not cover the pan — steam = mush.
Oven from frozen (easiest)
450°F / 230°C
Frozen sardines → tray.
Olive oil + salt.
Roast 14–16 min.
Broil last 1–2 min.
Grilling from frozen (only if confident)
Brush oil generously.
Grill 3 min per side.
Use a fish basket if you have one.
TIPS FOR GUTS-IN SARDINES
Smaller sardines = less bitterness (you’re good).
Don’t overcook — bitterness increases with time.
Lemon, vinegar, or tomatoes balance any edge.
Eat hot; bitterness shows more as they cool.
Classic Portuguese finish
Drizzle olive oil
Squeeze lemon
Serve on toasted bread or with boiled potatoes + peppers
STORE AT -18°c OR BELOW, DO NOT REFREEZE AFTER THAWING
Weight / Portions
MIN NET WEIGHT
2.0 Kg
