Sardines are often overlooked as an exciting, flavorful food choice, but they are packed full of the "right stuff" for your heart and the options for preparation are exciting....and interesting.....if you like sardines.................please read on.
WILD SARDINES
WITH PANKO AND CORNMEAL CRUST
Okay, if you don’t like
sardines, you probably won’t like this recipe. But, if you love sardines like
so many of us do, you’re going to flip over this one. It can be paired with
almost anything, but a crisp, simple green salad and yellow corn grits with
goat cheese creates an interesting and delicious dinner….if you love
sardines!
Serves 2-3
6 large canned wild sardines, drained on
paper towel
Kosher salt and pepper, to taste
1 egg
½ cup milk
½ cup yellow corn meal
1/3 cup panko flakes
Olive oil
Lemon, cut in thin wedges
Mix milk and egg, whisk in
salt and pepper, to taste. Set aside. Mix cornmeal and panko flakes on a
shallow plate or bowl, slightly salt and pepper. Place about ½ inch olive oil
in a medium skillet, bring to medium high heat. Gently dip one sardine at a
time in milk/egg mixture, followed by rolling in cornmeal and panko. Lay
sardines in the hot oil on one side, fry one minute, turn for additional minute,
and then move to fresh paper towel.
Serve immediately with fresh lemon wedges.
Nightshade free
Gluten free
Lactose Free
(See yellow corn grits with goat cheese below.)
YELLOW CORN GRITS WITH GOAT
CHEESE
3
cups water
Serves 4.
1
cup yellow corn grits
Pat
butter
½
teaspoon salt
1
tablespoon dried Italian herbs
1/3
cup goat cheese, softened
Black
pepper, to taste
Bring water to a boil, add corn
grits, butter, and salt. Reduce heat to a simmer and cook approximately 5
minutes. Slightly cover to prevent splatter burns. Stir frequently. When done,
add herbs, goat cheese, and black pepper, mixing well. Cover for 5-15 minutes
before serving.
Nightshade free
Gluten free
Lactose free (omit butter)
Be well, be happy, and enjoy everyday!
Caroline
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