Good Friday sardines.

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Good Friday

Traditional cook up

By Shirley Hall

Good Friday is just two days away so for many of us the focus is what to put in our provision pots for the Good Friday cook up.

Traditionally the focus is on fish and provision, for most it's salt salmon, or salt fish, but for most of us just about any fish will do as long as it goes hand in hand with dasheen, eddoes, plantain, dumplings etc. Here are some delicious and interesting recipe ideas prepared by yours truly and guaranteed to satisfy any appetite. Enjoy.

Christians celebrate Good Friday as a fasting day refraining from eating meat. As a part of that Catholics often refrain from eating meat on any Friday. It is a good discipline and keeps the fish vendors busy. There are good fish Fridays and then there are some great fish Fridays. Fried sardines with provision and plantains make for one of the best meatless meals.

Many readers are now turning their nose at the thought of sardines. Yet no other fish can quite compare with a stack of the well cleaned seasoned small silver sided fish.

Sardines refer to several types of small, oily fish usually related to herrings, named after the Mediterranean island of Sardinia, where they are abundant. Sardines are rich in vitamins and minerals.

A small serving of sardines provides vitamin B2, niacin, and plenty of vitamin B12. All B vitamins help to support proper nervous system function and are used for converting food into energy. Also, sardines are high in the major minerals such as phosphorus, calcium, potassium, and some trace minerals like iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids, which reduce the occurrence of heart disease. Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer's. These fatty acids may also help reduce blood sugar levels a small amount. Because they are low in the food chain, sardines are very low in contaminant's, such as mercury, relative to other fish.

Shirley's fried sardines

Ingredients: Two pounds sardines as fresh as possible, cleaned and seasoned with salt and green seasoning. I find it best to put everything into a plastic bag and let sit marinating in the fridge at least an hour before frying. One cup oil for frying, one egg, half cup milk, one cup flour.

Method: Heat the oil in a sizable skillet. Combine egg and milk in a small bowl. Drench sardines in the milk /egg. Then drop in a bowl of flour. Sardines should attain a thin coating of flour. Once the oil is hot, carefully drop the sardines and fry until golden brown. Continue process until all are fried.

Fried sardines are terrific on hops

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