Pan Fried Sardines / Fish

Ingredients

• 250 g, weighed after cleaning and scalingsardines or another fish of your choice; prawns also work
• 1 tablespoonginger garlic paste
• to tastered chilli powder
• 1 tablespoonpaprika
• 1/2 teaspoonturmeric powder
• to tastesalt
• 1 tablespoonlemon juice
• 1 tablespoonchickpea flour
• 2 tablespoonsoil
• 1 teaspooncoriander powder
• 1 teaspooncumin powder
• 2 tablespoonswater

Instructions

1. 1

   Mix the marinade

   Mix all the ingredients except the fish until combined.

2. 2

   Marinate the fish

   Add the fish and turn it in the mixture to coat. Leave it to marinate for about 1 hour.

3. 3

   Pan-fry the fish

   Heat a non-stick pan over medium heat and pan-fry the fish until done on both sides.

4. 4

   Serve with lemon

   Serve with plenty of lemon juice and chopped coriander.

5. 5

   Choose a side

   Serve as a side dish or with hot rotis.

What is pan-fried sardine?

This is a simple spiced fish dish, cooked in a pan rather than in a deep fryer. Sardines are suggested, but the recipe also allows other fish or prawns.

The ginger garlic paste, chilli, paprika and ground spices give the coating its flavour, while chickpea flour helps it cling to the fish. A lemony finish keeps the dish bright.

Nutrition and macros by portion

The nutrition label shows one serving as written: 200 calories, 12g protein, 3g carbs, 16g fat.

The fish supplies most of the protein, while the oil contributes much of the fat. Chickpea flour and the small amounts of spices provide some carbohydrates; serve with vegetables alongside the fish to make a more balanced plate.

The marinade ingredients

Spice base: ginger garlic paste, paprika, chilli, turmeric, coriander and cumin make a bold coating. Adjust the chilli to suit your preference.

Binding mixture: chickpea flour and water join the spices with the lemon juice and oil. Mix these together before adding the fish, as the method directs.

Marinating the fish

Coating: turn the fish through the marinade so its surfaces are covered. The recipe calls for about an hour of marinating.

Preparation: weigh the fish after cleaning and scaling, as specified. Handle it gently so the pieces stay intact while you coat them.

Cooking in the pan

Heat: cook over medium heat in a non-stick pan. This gives the fish time to cook through without requiring a high flame.

Turning: fry until done on both sides, turning carefully to keep the coating on. The recipe does not specify an exact cooking time, so use the fish’s doneness as your guide.

Serving suggestions

Lemon and coriander: finish with plenty of lemon juice and chopped coriander, as suggested in the method.

On the side: serve the fish as part of a meal or alongside hot rotis. A fresh salad or plain vegetables can round out the plate.

Choosing fish or prawns

Sardines: use cleaned and scaled sardines for the version named in the recipe. Their size and shape can affect how quickly they cook.

Other options: another fish or prawns can be used instead. Check them as they cook, since different types and sizes may need different amounts of time.

Recipe notes & tips

• Weigh the fish after cleaning and scaling, as the recipe specifies.
• Mix the marinade thoroughly before adding the fish.
• Use medium heat and a non-stick pan for frying.
• Turn the fish gently to help keep the coating in place.
• Add lemon juice and chopped coriander when serving.

Variations

• Use prawns: coat them in the same marinade and check closely as they cook.
• Choose another fish: use a fish of your choice in place of sardines.
• Adjust the chilli: use more or less red chilli powder to taste.
• Serve with rotis: pair the fish with hot rotis for a more substantial meal.

Common mistakes to avoid

• Adding fish too soon: mix the marinade first, keeping the fish separate until it is ready.
• Skipping the marinade: leave the coated fish for about an hour as directed.
• Using high heat: keep the pan over medium heat so the fish has time to cook through.
• Turning roughly: handle the fish carefully to avoid dislodging its coating.
• Guessing doneness by time alone: check that the fish is done on both sides, as cooking time varies.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat gently in a pan until hot throughout; the coating may soften after storage.

Frequently asked questions