Mediterranean atherine (Atherina boyeri) belongs to the Atheridae family and usually grows to 5-9 centimeters, although there are individuals that can reach up to 20 cm. It has a slender, slightly transparent body with a characteristic silver stripe along the sides. It naturally occurs in shallow coastal waters – lagoons, estuaries and shallows of the Mediterranean Sea, the Black Sea and the eastern Atlantic. In some regions it has also been introduced into freshwater lakesamong others to the Aral Sea, which confirms its great adaptability.
In Mediterranean cuisine, it is considered one of the classic delicacies. Fried whole and served with lemon, it becomes the quintessence of local culinary simplicity. Its thin, delicate bones are practically imperceptible after thermal treatment, making the fish exceptionally convenient to use. – does not require filleting or tedious removal of small cubes. This is an ideal choice for people who value quick, simple, but at the same time effective solutions. It will be perfect for Christmas Eve dinner.
In Poland, aterynka is increasingly available in large supermarket chains, online sales, and in specialized fish and seafood stores. It is most often offered in frozen form, so it can be easily stored and prepared quickly. Prices usually fall within a range from approximately PLN 10 per 500 g to PLN 40 per kilogramso it is in a similar price segment to the popular sprats.
There’s meat from Aterynka delicate, slightly salty, with a subtle note of sea freshness. After frying, it becomes crispy and golden in color, reminiscent of sprats or small sardines, but is milder in taste. In Greek taverns it is served in paper cones, sprinkled with lemon juice, often accompanied by a glass of ouzo. Italian trattorias serve it as a light snack that does not burden the stomach and at the same time provides the pleasure of eating simple, authentic dishes.
In terms of nutritional value, Aterynka surprises with its richness of ingredients. According to data from FishBase it contains:
- protein: 20.4 g/100 g,
- calcium and phosphorus: 134 mg/100 g,
- iron: 1,07 mg/100 g,
- omega-3 fatty acids – including DHA and EPA.
In 2020 in Turkish Aquatic Journal The work of Emre Yavuzer from Kırşehir Ahi Evran University was published, which compared the fatty acid profile of the aterynka with the rainbow trout. The results turned out to be surprising: this small fish in some samples showed higher DHA and EPA concentrations than the popular farmed trout. The author of the study emphasized that, thanks to its availability and low fishing costs, it can be perceived as an alternative to more expensive farmed species.
The latest data from 2025, published by a team of researchers from Cairo University (Safety, quality attributes, and health risk assessments of sand smelt fish (Atherina boyeri) in Egyptian markets), confirm its dietary values. The analysis showed a protein content of 18.53%, fat – 1.70% and moisture – 78.10%. Importantly, concentrations of heavy metals – lead 1.27 µg/g, arsenic 0.70 µg/g, cadmium 0.27 µg/g – were below the permissible standards, and mercury was undetectable. Health risk indicators (THQ and HI below 1) indicate that the fish is safe even when consumed regularly.
Aterynka may seem inconspicuous, but she can turn an ordinary meal into a culinary journey to the heart of the Mediterranean. Its preparation does not require complicated techniques. First, we need to defrost it properly – preferably in the refrigerator, slowly, to preserve the structure of the meat. After a few hours, simply rinse the fish in a strainer under running water and dry them with a paper towel. This stage is often skipped, and it determines the quality of frying: wet fish splashes with fat and does not absorb the breading as it should.
Ingredients (for 4 people):
- 300 g of frozen aterynka,
- ½ cup of wheat or corn flour,
- rapeseed oil or refined olive oil (for frying),
- 1 lemon,
- sea salt,
- optional: parsley, garlic aioli or yogurt dip.
Preparation:
- Pour the flour into a bowl or a string bag, add fish and shake, so that they are evenly covered. Corn flour will give them a crispier, golden crust.
- Heat the oil in a pan to a temperature of 170-180°C. Add the fish in batches and fry for a while 2-3 minutesuntil they become golden in color. Alternatively, you can spread the fish in a single layer on a baking tray lined with baking paper, sprinkle with olive oil, and then bake them in the oven at 200°C for about 12-15 minutes.
- Remove the fish onto a paper towel to remove excess fat.
- Serve immediately sprinkled with lemon juice and sprinkled with salt. You can add fresh parsley, a slice of bread or prepare a simple garlic dip.
Aterynka prepared in this way is crispy, light and aromatic – perfect as a tapas-style snack, an addition to a salad or an element of a Christmas table.
Sources: Terazgotuje.pl, ResearchGate, kontakter.pl
