High Protein Crispy Fried Sardines
Indulge in the irresistibly crunchy and flavorful delight of High Protein Crispy Fried Sardines, a quick and satisfying seafood recipe perfect for any occasion. Packed with protein and omega-3 fatty acids, these golden-fried sardines boast a perfectly seasoned coating made with a blend of all-purpose flour, cornstarch, paprika, cayenne, and garlic. Marinated in zesty lemon juice and fresh parsley for a pop of brightness, each bite delivers a crispy texture and robust flavor that’s simply unforgettable. This recipe’s straightforward process ensures minimal prep time and maximum taste, making it ideal for busy weeknights or casual gatherings. Serve them hot, garnished with fresh parsley and a squeeze of lemon, for a high-protein snack or a mouthwatering main dish.
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Recipe Information
Ingredients
- 500 grams fresh sardines
- 1 whole lemon
- 3 whole garlic cloves
- 125 grams all-purpose flour
- 20 grams cornstarch
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon cayenne pepper
- 1 teaspoon paprika
- 10 grams parsley
- 500 milliliters vegetable oil
Instructions
Rinse the fresh sardines under cold running water and pat them dry with a paper towel. Remove the heads and guts if not already done.
Juice the lemon and set aside. Mince the garlic cloves finely. Chop the parsley coarsely.
In a medium bowl, combine all-purpose flour, cornstarch, salt, black pepper, cayenne pepper, and paprika. Mix well.
In a separate bowl, marinate the sardines with lemon juice, garlic, and half of the chopped parsley. Let them sit for about 10 minutes.
Heat vegetable oil in a deep frying pan over medium-high heat until it reaches 180°C (350°F).
Dredge the sardines in the flour mixture, ensuring they are fully coated, then shake off the excess flour.
Carefully place the coated sardines into the hot oil without overcrowding the pan. Fry for about 3-4 minutes on each side, or until golden and crispy.
Remove the sardines from the oil using a slotted spoon and let them drain on a plate lined with paper towels.
Garnish with the remaining chopped parsley and a sprinkle of paprika.
Serve hot with lemon wedges and enjoy your high-protein crispy fried sardines!
Nutrition Facts
Calories |
5405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 501.1 g | 642% | |
| Saturated Fat | 71.1 g | 356% | |
| Polyunsaturated Fat | 284.1 g | ||
| Cholesterol | 710 mg | 237% | |
| Sodium | 4445 mg | 193% | |
| Total Carbohydrate | 125.3 g | 46% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 2.2 g | ||
| Protein | 138.2 g | 276% | |
| Vitamin D | 60.0 mcg | 300% | |
| Calcium | 1983 mg | 153% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 2379 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
