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Baked Sardines
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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.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 2 people
Calories: 572 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 7 sardines fresh whole
  • ¼ cup olive oil
  • ½ teaspoon sea salt coarse
  • ⅛ teaspoon black pepper ground
  • lemon juice from half
  • 1 teaspoon italian herb blend dried
  • 1 tablespoon parsley fresh chopped

Instructions

    Cup of Yum
  1. Preheat the oven to 200 degrees Celsius (390 Fahrenheit, 180 fan oven).
  2. Rinse the sardines under cold water and use kitchen paper to pat them dry.
  3. Use the blunt side of a knife to gently remove any scales.
  4. Holding the sardine belly up, make a small cut just under its head, and use your thumb to remove the intestines.
  5. Drizzle half of the oil over an ovenproof dish and arrange the sardines in.
  6. Drizzle the remaining oil over the sardines, season with salt and pepper and sprinkle with dried herbs.
  7. Bake for 20 minutes.
  8. Remove the sardines from the oven, and squeeze the lemon juice over, then garnish with parsley.
  9. Serve hot!

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 Information

Calories 572kcal (29%) Carbohydrates 1g (0%) Protein 33g (66%) Fat 49g (75%) Saturated Fat 4g (20%) Polyunsaturated Fat 3g (18%) Monounsaturated Fat 21g (105%) Cholesterol 74mg (25%) Sodium 592mg (25%) Potassium 477mg (10%) Fiber 1g (4%) Sugar 0.1g (0%) Vitamin A 483IU (10%) Vitamin C 3mg (3%) Calcium 569mg (57%) Iron 2mg (11%)

Nutrition Facts

Serving: 2 people

Amount Per Serving

Calories 572

% Daily Value*

Calories 572kcal 29%
Carbohydrates 1g 0%
Protein 33g 66%
Fat 49g 75%
Saturated Fat 4g 20%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 21g 105%
Cholesterol 74mg 25%
Sodium 592mg 25%
Potassium 477mg 10%
Fiber 1g 4%
Sugar 0.1g 0%
Vitamin A 483IU 10%
Vitamin C 3mg 3%
Calcium 569mg 57%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.