Mint Marinated Sardines

Seared, crispy skin contrasting with tender flesh. The sharp scent of fresh mint and a touch of garlic wake up the fish's natural oils for a clean, direct flavor.

• Prep time: 20 min
• Cook time: 6 min
• Difficulty: Medium
• Calories: 480
• Protein: 40 g
• Carbs: 3 g
• Fat: 34 g

Ingredients

• 800 g European pilchard ( whole and fresh )
• 1 piece Mint fresh ( finely chopped )
• 3 piece Garlic ( pasted )
• 1 piece Citrus limon (L.) Burm. f. ( for juice )
• 4 tbsp Extra virgin olive oil
• 1 tsp Cumin ground
• 1 tsp Sweet paprika
• 1 piece Hot chili pepper optional ( seeded and chopped )
• 1 pinch Gray sea salt
• 1 tsp Harissa

Instructions

1. Preparation of the chermoula

   Finely chop the mint. Crush the garlic cloves in a mortar or with the flat of a knife to obtain a paste. Mix with olive oil, cumin, paprika, harissa, and chopped chili.

2. Preparation of the sardines

   Open the sardines in half through the belly. Remove the central bone starting from the head towards the tail. The fillets should remain attached by the back, like an open book.

3. Marinating

   Spread the mint marinade over the flesh of the sardines. Let rest in a cool place. The salt will begin to firm up the fish flesh.

4. Quick searing

   Heat a dry pan. Place the sardines skin side down. Press lightly. When the skin is golden and crispy, flip them for only 30 seconds. The flesh should remain pearly.

Chef's tips

• The pan must be smoking hot before adding the fish to prevent sticking.
• Don't overcrowd the pan; cook in batches if necessary to maintain high heat.

Storage

Eat immediately after cooking to preserve the skin's crispness.