Heart Of The House

Marinated Sardines (Escabeche)

Marinated Sardines (Escabeche)


12 sardines
salt and pepper
70 ml  clarified butter or lard
1/3 cup coconut balsamic vinegar (or red wine vinegar)
1/3 cup organic extra virgin olive oil
1 medium onion, sliced thinly
orange or lemon zest (about 5 cm)
1 sprig fresh thyme
1 sprig fresh rosemary
1 fresh bay leaf
4 garlic cloves, crushed
2 dried red chillies
1 tsp salt
1 small bunch fresh flat leaf parsley, chopped roughly


  1. Gut, scale and remove the heads from the sardines.  (I bought mine already cleaned and gutted from our local fishmonger).
  2. Season with salt and pepper.
  3. Saute  gently in clarified butter or lard for 1 minute on each side, then transfer to a shallow dish.
  4. Add everything except the parsley and the remaining oil to the pan, bring to the boil and simmer for about 15 minutes.
  5. Add the parsley and the rest of the olive oil, pour the hot marinade over the sardines and leave until cold.

(adapted from Rick Stein “Fruits of the Sea)

Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13 percent of vitamin B2; roughly one-quarter of niacin and about 150 percent of vitamin B12 of the recommended daily value. All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy.[49] Also, sardines are high in the major minerals such as phosphorus, calcium, potassium, and some trace minerals like iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids, which reduce the occurrence of cardiovascular disease.[50] Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer’s disease.[51] These fatty acids may also help lower blood sugar levels a small amount.[52] They are also a good source of vitamin D,[53] calcium, vitamin B12,[54][55] and protein.  (Source: wikipedia)

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