沙丁鱼富含人体必需的营养物质ω-3脂肪酸。由于人体自身无法合成ω-3脂肪酸，所以从食物中摄入就显得尤其重要。ω-3脂肪酸除了对人脑有益外，还能降低患心脏病的风险。超市里大多有沙丁鱼罐头出售，但是许多人还是对新鲜的沙丁鱼情有独钟。烹饪沙丁鱼的方法有很多，你可以根据自己的喜好来选择。
步骤
方法 1 的 5:
烹饪前的准备
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1
从超市或菜场购买新鲜的沙丁鱼。
- 购买没有异味的整条沙丁鱼。不要买那种被淤坏的沙丁鱼，一定要选择最新鲜的。
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- 不要买老鱼。上了年纪的鱼肠子会慢慢从肚子里流出来，所以也叫做“破肚鱼”。
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2
在冷的流动水下去鳞。收拾沙丁鱼时，需要把外面的鱼鳞全部刮去。在自来水下用手指来回刮鱼身，把鳞片刮干净。
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3
将鱼肚朝上抓在手中，去除内脏。做这一步时，先用片鱼刀把鱼肚子部分整块割下来，然后去除里面的内脏。
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4
去骨。
- 用片鱼刀把沿着脊骨把两侧的肉切开。
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- 把刀插到肋骨之下，慢慢深入，最终使鱼肉与脊骨分离。
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- 用锋利的剪刀分别把脊骨与头尾相接的地方剪开。
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- 用食指和拇指捏住脊骨并抽出脊骨。抽骨头的时候要从鱼尾巴开始，慢慢往头部移动，并最终抽出整根脊骨。
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5
用柠檬汁洗鱼。在烹饪前，还可以加点调料，如盐和胡椒粉。
方法 2 的 5:
烤沙丁鱼（烤架）
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1
打开烤架。如果你用的是煤球，那么加热就可能要等上一段时间。等煤球差不多完全变灰时，温度就适宜了。
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2
在葡萄叶上刷好橄榄油。烤沙丁鱼的时候，要使其水分充足、浓油赤酱，所以有必要用葡萄叶把每条沙丁鱼都包起来。
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3
一面烤5-6分钟之后，用钳子把鱼翻到另一面再烤。
方法 3 的 5:
煎沙丁鱼
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1
在锅里倒上橄榄油。
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2
在煤气灶上用中火加热煎锅，时间为3-5分钟。随后在沙丁鱼中放入切碎的洋葱及酱料，浸泡4分钟。
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3
把沙丁鱼盛入煎锅，小心别让油溅起来。第一面煎2-4分钟后，用钳子或勺子轻轻翻到另一面再煎。
方法 4 的 5:
烤沙丁鱼（烤箱）
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1
把烤箱调至低火，加热10分钟。然后在沙丁鱼上刷好橄榄油。
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2把沙丁鱼放入双层锅，然后放在烤箱内的铁架上。
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3烤5-10分钟左右，同时要注意别让鱼烤焦。
方法
5
方法 5 的 5:
烘焙沙丁鱼
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1
将烤箱加热至180摄氏度。
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2
趁烤箱在加热的时候，找一个烤盘，然后在里面刷上橄榄油。
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3
把沙丁鱼一条一条整齐地排在烤盘中。
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4
烘焙10分钟。
小提示
- 沙丁鱼还可以用大蒜或青椒来调味。
- 沙丁鱼买来的当天就要吃，因为它比其他鱼腐烂得更快。
- 如果没有葡萄叶，那么无花果叶或包菜也可以用来裹沙丁鱼。
- 也有人喜欢把沙丁鱼夹在面包里吃。
警告
- 新鲜沙丁鱼不要放进冰箱。
- 热油的时候一定要当心，如不慎使油溅出，则可能烫伤或引起火灾。
你需要准备
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新鲜沙丁鱼
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自来水
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片鱼刀
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剪刀
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柠檬汁
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烤架或烤箱
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橄榄油
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葡萄叶
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盐
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胡椒粉
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煎锅、双层锅或烤盘
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洋葱
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钳子
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勺子
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厨房手套