Crispy Grilled Sardines ......Oil Free Cooking

The owner of this fish shop is a very cheerful young guy. Each time I visit his shop he helps me recognize the fishes in display. Mostly with local names in Kannada ...... I can barely recognize fishes, except Rohu, which is our staple. Well, now I am well versed with white and black Pompfrets, Shrimps and Mackerel to a certain extent. Also, he would oblige me with cleaning the fishes and cutting it per my instructions, no matter how crowded the shop is. Especially on weekends.I can however boast of selecting fresh ones .... I got my lessons pretty young when I went to the fish market with my dad. 

These days I have been doing a bit of research on fishes and their nutritional values. I love my fish hot, crispy and shallow fried in oil. But I understand that frying the fish in oil is not that healthy and I don't like raw curried fish.To satisfy my taste buds, the fish needs to be fried first and they curried. But that's not quite healthy. Although I love the taste. Of late myself and J are on a health diet. No we don't kill ourselves by starving. We are just trying to eat healthy.  And we both love fish. We can eat it on any given day. So I am trying to recreate traditional dishes with very little or no oil. 


Today when I visited the fish shop, they had some good fresh stock of Sardines. We are not much into eating Sardines because it's a sea fish. People in my part of the world prefer fresh water fishes. The reason why I got attracted to it is because of it's nutritional values. It is a very oily fish and is extremely rich in Vitamin B12, Vitamin D, Calcium, Phosphorous and Omega 3 fatty acids. It is known to promote heart and bone health as it is rich in Omega 3 and calcium. However, if you are having a medical condition, it is better to consult a doctor before including it in your diet. 

I prepared a crispy grilled sardine today. It requires less than a teaspoon of oil as the fish itself is very oily. And I really loved it as it can be prepared in a jiffy. It was crisp and equally yum as the pan fried ones. Marinate and toss it into the oven and forget it for next 20 minutes. I can say that I recreated the taste of pan seared sardines minus the oil. So it was guilt free indulgence.

Serves - 2
Preparation Time - 10 minutes
Cooking Time - 20 minutes

Ingredients

Sardines - 6-7 (medium size) cleaned
Turmeric - 1/2 tsp
Kashmiri Laal Mirch - 1/2 tsp (or more if you like it more spicy)
Ginger Paste -  1 tsp (fresh is better)
Lemon Juice - 2 tsp
Tandoori Masala - 1/2 tsp (use any store bought ones)
Curry Leaves - A handful
Mustard oil -  1 tsp
Salt per taste


Method of Preparation

Clean the sardines and pat them dry. Or leave them in a colander so that all the water is drained out. 
Prepare a tray by lining it with aluminum foil (reduces your work of scrubbing and cleaning it later). Preheat oven in grill mode at 250 degrees centigrade for about 10 minutes.
In a bowl mix all the ingredients to make an even paste. Add curry leaves to the masala. It enhances the taste of the fish. 
Make deep gashes on both sides of the fish.
Take the marinate masala  and rub on both sides of the fish. Now layer the fish on the prepared tray. Now reduce the oven temperature to 200 degrees centigrade. Place the try on middle rack and grill for almost twenty minutes or till done.
Serve with rice.