Sardine Skewers with Tomato and Oregano Salad

🐟 Grilled Sardines: The Authentic Superfood of the Sea

Sometimes we forget the humble small oily fish, preferring more exotic options. However, the sardine is nutritionally superior to many of them and, being at the bottom of the food chain, accumulates far fewer heavy metals. Grilled as skewers (espetos) and accompanied by fresh tomato, they make the perfect summer dinner.

🍅 Why it is exceptionally healthy

• Pure DHA and EPA: Extremely low in mercury but very high in Omega-3 fatty acids, crucial for brain and cardiovascular health.
• Bioavailable Calcium: If you eat the small central bone of the grilled sardine, you get a spectacular calcium intake.
• Fresh Antioxidants: The tomato and oregano salad provides lycopene and vitamin C, balancing the fish's fats.

📝 Step-by-Step Preparation

1. Fish Preparation: You need 1.3 lbs (600g) of medium-sized fresh sardines (about 12-15 units). Ask the fishmonger to scale and gut them, but leave the head on so they remain juicier when grilling. Wash them gently and pat dry with paper towels.
2. Skewering: Use metal or previously soaked wooden skewers. Thread the sardines through the back, placing 3-4 per skewer.
3. Seasoning: Brush the sardines very lightly with EVOO and sprinkle coarse sea salt on top.
4. The Grill: Heat a griddle or BBQ grill over very high heat. Grill the sardine skewers for about 3-4 minutes per side. The skin should be toasted and the meat white and juicy.
5. The Fresh Garnish: While the sardines are cooking, wash and cut 14 oz (400g) of ripe tomatoes (plum or vine) into wedges. Cut 1 fresh spring onion (1.8 oz / 50g) into very thin rings.
6. The Mediterranean Dressing: Mix the tomato and spring onion, dress with 1 tbsp (15ml) of EVOO, a splash of vinegar, salt, and plenty of sprinkled dry oregano. Serve the hot sardines alongside the cold salad.