Baked Sardines
Baked Fresh Sardines with lemon and herbs, and a good helping of olive oil, a light and delicious meal that is incredibly nutritious. The sardines are baked whole and they need very little prep, and are on the table in under 30 minutes. Quick, easy, a family-friendly recipe with a Mediterranean touch.
Servings: 2 people
Calories: 572kcal
Ingredients
- 7 fresh whole sardines
- ¼ cup olive oil
- ½ teaspoon coarse sea salt
- ⅛ teaspoon ground black pepper
- juice from half a lemon
- 1 teaspoon dried Italian herbs
- 1 tablespoon fresh chopped parsley
Instructions
- Preheat the oven to 200 degrees Celsius (390 Fahrenheit, 180 fan oven).
- Rinse the sardines under cold water and use kitchen paper to pat them dry.
- Use the blunt side of a knife to gently remove any scales.
- Holding the sardine belly up, make a small cut just under its head, and use your thumb to remove the intestines.
- Drizzle half of the oil over an ovenproof dish and arrange the sardines in.
- Drizzle the remaining oil over the sardines, season with salt and pepper and sprinkle with dried herbs.
- Bake for 20 minutes.
- Remove the sardines from the oven, and squeeze the lemon juice over, then garnish with parsley.
- Serve hot!
Video
Notes
- If you don't like the idea of cooking the sardines whole, you can remove the heads and tails and cook them the exact same way, I know some people don't like seeing the heads especially on a plate.
- The sardines can also be cooked in the air fryer, I would use the same temperature, but the cooking time will be a lot less, 15 minutes maximum. Another great way of cooking them is grilling, either on an electric grill, grill pan or bbq.
Nutrition
Calories: 572kcal | Carbohydrates: 1g | Protein: 33g | Fat: 49g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 21g | Cholesterol: 74mg | Sodium: 592mg | Potassium: 477mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 483IU | Vitamin C: 3mg | Calcium: 569mg | Iron: 2mg