Clean the sardines and remove their heads and central spine (slice in half by the belly). In a bowl, mix the flour with some water (it shouldn't get too diluted). Place the eggs, one at a time, and beat them well. Add a pinch of salt and the chopped onion. Allow it to rest. Dip the sardines in this batter and then fry them in olive oil
with the crushed garlic and the chilies. Drain and serve with a green
salad.Never replace olive oil by vegetable oil.
Contributor: Margarida Trindade, 67
Place: Santa Luzia, Portugal.
Personal Background: housewife.
Recipe’s Personal Background
How did you learn this recipe?
When she was young
Is there some memory/historical event connected to this recipe?
No.
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?
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Mediterranean Background
Any tradition this receipe is connected to? If yes, which one? Can you describe it?
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Any Festivity this recipe is connected to? If yes, which one? Can you describe it?
There are in Portugal several festivals dedicated to sardine and many people consider it the national fish.
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
Sardines are very abundant in Portuguese waters; however sardines from south Portugal, though smaller, are the most popular because of their stronger flavour.
Season (season this food is linked to)
The main fishing season for sardines is summer.
Ingredient
Nutritional Importance
Health Benefits
Sardine
Excellent source of omega-3 fats; its abundance it’s dependent of the time of the year. Rich in calcium, zinc, iron, vitamin D and vitamin B12.
Its high content in calcium and vitamin D plays a key role in the health of bones. It is a cardio-protective food due to its omega-3 composition, decreasing blood platelets activity, thus preventing blood clots which can lead to strokes or heart attacks; it also reduces triglyceride levels.
Wheat flour (bread)
Source of carbohydrates. High glycaemic index. The plain/white wheat flour has a low content in fibre and micronutrients when compared with whole wheat flour
Significant health benefits are only found in the whole wheat flour which, compared to normal/white wheat flour, has higher contents of fibre, minerals and anti-oxidant. There are wheat flours enriched with specific vitamins or minerals which, in some cases, can fulfil nutritional deficiencies.
Eggs
Each egg (medium size – 45 g) has approximately 67 calories. It contains proteins of high biological value, which are important for human food. Rich in vitamins A, D, K, B2, B12 and folate. Regarding to its mineral composition, the most important elements are selenium, zinc and iodine. It contains phytochemicals such as lutein and zeaxanthin.
The intake of eggs seems to be beneficial for the earlier establishment of satiety levels. Its lutein and zeaxanthin levels may reduce the development of cataracts and macular degeneration.
Lemon
Excellent source of vitamin C; also contains considerable amounts of vitamin A, folate, calcium and potassium. Like all the other citrus fruits, it contains flavonoids, the most common antioxidant in fruits and vegetables.
Due to its composition in vitamin C, it strengthens the immune system and helps in the absorption of other nutrients, such as iron and calcium. Potassium contributes in the balance of the levels of body minerals and controls high blood pressure. The anti- inflammatory action of its flavonoids contributes to
Onion
Good source of fibre, vitamin C, vitamin B6, folate, potassium and manganese.
It shows anti-inflammatory and anti-oxidant properties. The combination of these properties can prevent some cardiovascular diseases and cancers.
Chili
Rich in vitamin C, beta-carotene and B complex vitamins contains flavonoids and capsaicinoides.
The high antioxidant content in chili gives it anti-inflammatory properties. Improves digestion and protects the mucosa while stimulating gastric secretion.
Additional information
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?
No
What is the primary base with which your food is prepared? Is this a derivative of oil or another base?
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What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
