Fish oil, sardine

Sardine fish oil is a pressed oil rendered from sardines, sold as a pourable liquid that is pure fat. In the kitchen it is used in tiny amounts as a finishing or flavoring oil rather than a cooking medium, since heat can quickly turn delicate fish oils harsh. A few drops can be stirred into a marinade, whisked into a savory dressing, or drizzled over cooked grains and vegetables where a briny, oceanic note is wanted. The texture is thin and slick and the flavor is strongly of fish, so it is dosed carefully and paired with bold, acidic partners like lemon, garlic, and vinegar that keep its taste from dominating the plate.

Its profile is simple because it is entirely lipid: per 100 g it is 100 g fat and 902 calories, with no protein, carbohydrate, sugar, or sodium at all. That means it contributes richness and flavor only, and a very small pour is all a dish needs. Because unsaturated fish oils go rancid fast, buy small bottles, keep them tightly capped in a cool, dark place or the refrigerator, and smell for any sharp, off odor before using. Add it off the heat at the end of cooking, measure by the drop rather than the spoon, and lean on citrus and herbs to round out its assertive marine character so it reads as a savory accent rather than a strong fishy note.