A fresh look at three little fishes

Per serving (based on 6): 428 calories, 15 grams protein, 53 grams carbohydrates, 7 grams sugar, 18 grams fat, 34 milligrams cholesterol, 128 milligrams sodium, 4 grams dietary fiber.

Roasted Sardines With Bread Crumbs, Garlic, and Mint

Makes 4 servings

12 fresh sardines, scaled, cleaned

1/2 teaspoon coarse salt

2 to 3 tablespoons extra-virgin olive oil

4 stalks green garlic, trimmed, thinly sliced, or 4 cloves garlic, chopped

1/2 cup fresh, coarse bread crumbs

1 tablespoon salt-packed capers, soaked, minced

1/3 cup loosely packed fresh mint leaves, torn by hand

Juice of 1/2 lemon

1. Cut off head of one of the sardines. Open fish; place flesh-side down on a work surface. Press the palm of your hand along spine to loosen it. Trim off the back fin. Turn sardine over. Grasping the backbone at the head end, pull it out, toward the tail, in a single motion. Rinse sardine under cold running water; check for any loose bones. Pat dry. Repeat with remaining sardines.

2. Heat oven to 400 degrees. Season both sides of sardines with salt. Arrange the opened sardines on a baking sheet skin side up. Brush both sides lightly with 1 tablespoon of the olive oil. Roast sardines, skin side up, until cooked through and beginning to sizzle, 3 to 5 minutes.

3. Heat 2 tablespoons of the olive oil in a skillet over medium heat. Add garlic; cook, stirring, until softened, about 1 minute. Remove garlic with slotted spoon to a plate. Add bread crumbs to skillet. Cook, stirring, until crumbs brown lightly, about 2 minutes. Remove skillet from heat; add the garlic, capers, and mint.

4. Transfer sardines to serving platter. Sprinkle with lemon juice. Spoon bread crumb mixture over sardines; drizzle with olive oil. Serve hot.

Per serving: 259 calories, 18 grams protein, 12 grams carbohydrates, 15 grams fat, 52 milligrams cholesterol, 983 milligrams sodium, 1 gram dietary fiber.

This article contains information from the Chicago Tribune.

Reach Inquirer staff writer Dianna Marder at 215-854-4211 or dmarder@phillynews.com. Read her recent work at http://go.philly.com/diannamarder.