People often say they cannot afford to buy fish as it is too expensive. OK, it can be pricey but we don't always have to resort to buy cheap frozen fish or fish fingers to get our omega 3.
In the UK I find that wild, local fish, caught in the sea is easily available and at a good price too. For instance consider having a go at the humble sprat.
When I saw it at the fish counter the other day I immediately thought of trying to cook it in the same way I do sardines.
When I am in Italy I often have sardines, my children are mad about them and sprats are just the same size (English sardines are bigger and different in flavour, but still tasty though); so I thought I would buy half a Kilo and put them in the oven.
Sprats don't seem to be very popular but they are a wild fish (as opposed to farmed) and that makes all the difference in taste and goodness. it is rich in omega 3, Vitamin D and B12.
The only thing is that it needs to be consumed as fresh as possible, ideally within 24 hours after being caught, as it deteriorates quickly.
This is really a typical meal of "la cucina povera", a meal for the poor. Add some crunchy bread and a salad and you get a healthy and nutritious dinner.
Come on, have a go and tell me how you have found it!
- Prep Time : 45 minutes
- Cook Time : 30 minutes
Gut and wash the sprats. On a baking tray lay some baking paper. Lay the fish on it, sprinkle some salt on the fish and breadcrumbs and drizzle with a little olive oil.
Cook at 200C for 30 minutes until they look nice and golden.
Serve with salad and crunchy bread.