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Grilled Sardines in Herb Ghee

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I have never had sardines before.  The initial thought of them conjures up images of tiny oily fish in a can.  Not too appetizing in my opinion, so I never even knew that they came in larger, fresher forms.  As it turns out, they’re pretty tasty albeit a little involved to prepare since they come completely whole.  Even then, it’s not a huge ordeal to prepare them.  And, as a bonus, they are one of the highest omega 3 containing fish out there. So if you’re sick of salmon all the time, grilled sardines are the way to go!

“Only a few fish species compare or exceed the omega 3 content found in sardines….examples include pink salmon, chinook salmon, herring, and Hoki, a cold deep water fish from New Zealand.

Sardines also offer a good choice too because since they are so small, they do not accumulate many toxins. Although the omega 3 content of sardines varies, generally it is about 1 gram to 1.70 grams per serving.”

Really the only downside that I found is that since these fish are so much smaller than fish I’m used to preparing, it takes 2-3 fish per person to feel like you’ve eaten enough.  Another thing to watch out for is the tiny bones in sardines.  They can be a little tough to negotiate around.

Grilled Sardines

Grilled Sardines
 
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Prep time
Cook time
Total time
 
Alternative fish sources: Mackerel and Herring
Serves: 3
Ingredients
  • 6 whole large sardines (see note)
  • 2 tbs grass fed ghee or butter, softened
  • 2 garlic cloves, finely chopped
  • 2 tsp marjoram
  • 3 springs fresh chopped thyme
  • coarse salt
  • cracked black pepper
  • juice of a lemon
Instructions
  1. Preheat grill to high heat.
  2. In a small mixing bowl, combine ghee and herbs and mix with a fork.
  3. Rub herb ghee mixture over the outside and inside cavities of sardines.
  4. Add coarse salt and cracked black pepper to outside of sardines.
  5. Add sardines to a grill basket and grill on high for 2-3 minutes per side or until crispy.
  6. Remove from grill and serve with lemon juice.
Notes
Sardines have delicate flesh that can tear all too easily if you don't handle them with care. When preparing sardines for the grill, use your thumbnail to peel off the overlapping scales on their skin. Now use a pair of kitchen shears to snip off the belly and pectoral fins of the sardine. Scoop out the guts and pull out the gills (not only are the gills responsible for getting oxygen from the water into the fish, it also acts as a filter for bacteria). Rinse thoroughly with cool water, pat dry and they're ready to roll.

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