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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
10 mins
Total Time
30 mins
Servings: 2 people
Calories: 572 kcal
Course:
Main Course
Cuisine:
Mediterranean
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!
Cup of Yum
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
Monounsaturated Fat
21g
Cholesterol
74mg
(25%)
Sodium
592mg
(25%)
Potassium
477mg
(14%)
Fiber
1g
(4%)
Sugar
0.1g
(0%)
Vitamin A
483IU
(10%)
Vitamin C
3mg
(3%)
Calcium
569mg
(57%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2people
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.