Pan-Fried Sardines from Well Fed 2

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Fried Sardines

I want to make everything in Melissa Joulwan’s new cookbook, Well Fed 2: More Paleo Recipes for People Who Love to Eat. It’s filled with delicious recipes for meats, chicken, fish, veggies, sauces, and spice mixes.

This book is just as good as her first, Well Fed: Paleo Recipes for People Who Love to Eat. I can’t decide which I like better – pretty cool for a sequel! They are both beautiful books, have awesome kitchen tips, and tasty, easy to follow recipes.

If you’re not familiar with the paleo diet it means gluten, grains, legumes, added sugars, and most dairy are excluded – so basically you’re getting over 200 recipes worth of real food yumminess.

And for those that keep kosher, I only counted about 8 recipes that had pork or shellfish and a handful that just needed an easy tweak like using coconut oil instead of ghee.

Well Fed 2 Cover

5 thing I love about the Well Fed 2 cookbook:

1. Every recipe includes a picture, simple directions, easy to find ingredients, variations and pairing suggestions, and a place to write notes.

2. The amount of useful information packed into this book: Health and nutrition tips, kitchen advice – like essential kitchen tools and stocking pantry staples, and ideas for simple and quick meals and snacks.

3. Melissa really knows her spices. Her Spice it Up section lists her favorite spices and what food they are commonly used for. You’ll travel the world using these spices in the recipes from Deconstructed Gyro to Italian Meat Sauce, and Thai Basil Beef to Chicken Nanking.

4. The Burgers, Balls & Bangers section: 1 master recipe for ground meat with 3 shape options to either bake, grill, or cook, and 15 flavor variations (Lebanese, Greek, Romanian, etc…). Her tip for replacing breadcrumbs itself is worth the price of the book.

5. The recipes are delicious. And I have yet to get to the Plantain Nachos, Thyme Braised Short Ribs, Oven-Fried Salmon Cakes, and Golden Cauliflower Soup

Here is one of my favorites so far: the Pan-Fried Sardines. I love sardines, and this simple prep takes it a to whole new level.

Thanks Melissa for letting me share this!

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Pan-Fried Sardines from Well-Fed 2
by Melissa Joulwan
Makes 1 serving

1 (3.75 ounce) can sardines, packed in olive oil
1 tablespoon lemon juice
1 clove garlic, minced (about 1 teaspoon)
1/4 cup fresh parsley leaves, minced (about 1 tablespoon)
1 tablespoon arrowroot powder
1/4 teaspoon ground cumin
pinch Aleppo pepper (or cayenne pepper) pinch paprika
a few shakes of salt and ground black pepper
2 teaspoons coconut oil
a few handfuls of shredded lettuce

1.Dump the sardines and about half their oil into a small bowl. Add the lemon juice, garlic, and parsley, then cover and refrigerate 30-60 minutes.
2. In a medium bowl, mix the arrowroot powder with the cumin, Aleppo pepper, and paprika. Add a few shakes of salt and pepper and mix with a fork. Remove the sardines from the marinade (keep the marinade) and add the fish to the bowl with the spices. Gently roll the sardines in the spices until they’re coated. In a separate bowl, toss the shredded lettuce with the reserved marinade and place on a serving plate.
3. Heat a non-stick skillet over medium-high heat, about 3 minutes. Add coconut oil and allow it to melt. Fry the sardines about 2 minutes per side, until they’re crisp and heated through. Pile on top of the shredded lettuce.


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