Pan-Fried Sardines with Sautéed Kale and Chard
Pan-Fried Sardines with Sautéed Kale and Chard
Sardines. You either love ’em or you hate ’em. I’ve been on a crusade to try to convert the masses, but I have to admit, it’s slowgoing. For me, sardines have always been an easy sell. I used to sit on my grandpa’s lap and we’d eat canned sardines with a row of Ritz crackers. As an adult (and a nutritionist), I’ve come to appreciate the fabulous anti-inflammatory qualities of sardines. They’re one of the most concentrated sources of omega-3 fatty acids, and they’re also low on the food chain, so they don’t accumulate mercury or other contaminants. This meal, featuring sardines and kale, would rank at the top of all the anti-inflammatory dishes in this book. Have I converted you yet?
Ingrediënten
- Âľ cup brown rice flour
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1 pound fresh sardines cleaned, scaled, and heads removed
- 1 tablespoon grapeseed or sunflower oil
- 1 small yellow onion diced
- 1 bunch kale stemmed and chopped
- 1 bunch chard stemmed and chopped
- 1 clove garlic chopped
- ÂĽ cup vegetable broth
- ÂĽ cup golden raisins
Instructies
- In a shallow baking dish, whisk together the flour, curry powder, and cumin.
- Dredge the sardines in the flour mixture until well coated.
- Heat the oil in a cast-iron skillet over medium-high heat.
- When hot, add the sardines to the skillet in batches and cook for 1½ to 2 minutes per side.
- Transfer the sardines to a plate lined with paper towels.
- Repeat with the remaining sardines, adding more oil to the skillet as needed.
- Reduce the heat to medium and add the onion to the skillet.
- Sauté for 4 to 5 minutes, or until the onion starts to sweat and soften.
- Add kale, chard, and garlic.
- Deglaze the pan with the broth and cook the greens until they begin to wilt, 2 to 3 minutes.
- Stir in the raisins.
- Divide the greens among each plate and top with the sardines.
