Sardines à la Moutarde

Sardines à la Moutarde is a flavorful Moroccan seafood dish featuring sardines marinated in a zesty mustard sauce, complemented by aromatic spices. This dish offers a delightful balance of tanginess and richness, making it a perfect addition to any meal.

Ingredients

• Fresh sardines - 4 medium (about 300g)
• Dijon mustard - 2 tablespoons
• Olive oil - 3 tablespoons
• Garlic - 2 cloves, minced
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Coriander - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Clean the sardines by removing the heads, guts, and scales, then rinse them under cold water and pat dry with paper towels.
2. In a mixing bowl, combine Dijon mustard, olive oil, minced garlic, paprika, cumin, coriander, lemon juice, salt, and black pepper to create a marinade.
3. Coat the sardines thoroughly with the marinade, ensuring they are well-covered. Let them marinate for at least 15 minutes at room temperature.
4. Heat a non-stick skillet over medium heat and add a little olive oil if needed.
5. Place the marinated sardines in the skillet and cook for about 4-5 minutes on each side until they are golden brown and cooked through.
6. Once cooked, remove the sardines from the skillet and place them on a serving plate.
7. Garnish with chopped fresh parsley and serve hot with lemon wedges on the side.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 6 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 500 mg
• Cholesterol: 80 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, aiding in muscle repair and growth.

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