Forget about greasy fried sardines! This recipe unlocks a delicious and healthy way to cook sardines that will leave you wondering why you ever fried them in the first place. Packed with omega-3 fatty acids, sardines are a fantastic budget-friendly fish that deserves a spot on your menu.
I’ll admit it – sardines and I weren’t exactly best friends. The idea of those tiny, silvery fish just never appealed to me. Maybe it was the way they were always portrayed in cartoons, bulging eyes fixed in a perpetual state of surprise. Or perhaps it was the lingering memory of a childhood encounter with a particularly pungent can of sardines in tomato sauce.
Whatever the reason, for years, sardines remained firmly planted in the “nope” zone of my culinary repertoire. Then, on a recent trip to Portugal, everything changed.
Wandering through a bustling market in Lisbon, the aroma of grilled sardines stopped me dead in my tracks. It wasn’t the overpowering fishy smell I’d dreaded, but a complex fragrance that hinted at smoky char and a hint of lemon. Curiosity piqued, I found myself drawn to a little stall where a friendly vendor was expertly grilling sardines over an open fire.
Taking a hesitant bite, my eyes widened in surprise. The sardines were nothing like I’d imagined. The flesh was moist and flavorful, infused with a subtle smokiness that danced on my tongue. Gone was any trace of that overwhelming fishiness.
That experience sparked a newfound appreciation for sardines. Back home, I embarked on a mission to recreate that incredible flavor, but with a method that fit my busy lifestyle. Enter this amazing baked sardine recipe!
Why You’ll Love This Recipe
- Healthy and Delicious: This recipe transforms sardines from potentially intimidating to a delightful and nutritious meal. Sardines are packed with omega-3 fatty acids, essential for heart health.
- Easy to Make: With minimal prep and a short cooking time, this recipe is perfect for a weeknight meal.
- Budget-Friendly: Sardines are an affordable source of protein and healthy fats, making this dish a win for your wallet.
- Flavorful: The combination of roasted vegetables, garlic, parsley, and white wine creates a light and flavorful dish that will have you reaching for seconds.
So ditch the deep fryer and give this recipe a try! You might just discover your new favorite way to enjoy sardines.
Ingredients
- 500g small sardines (cleaned by the fishmonger, but double-checked at home)
- 2 large potatoes, thinly sliced
- 1 red pepper, sliced
- 1 onion, sliced
- 3 garlic cloves, chopped
- 1 tablespoon fresh parsley, chopped
- Extra virgin olive oil
- White wine (a small glass)
- Salt and pepper to taste
Instructions
- Prep the Sardines: While the fishmonger might have cleaned the sardines, it’s always a good idea to give them a quick once-over at home. Look for any remaining bloodline or loose scales. To remove them, simply pinch them with your fingers. A quick rinse under cold water is all they need after that. However, a pro tip from the video suggests placing the sardines in a bowl with a few drops of lemon or vinegar and some coarse salt for a few minutes. This helps remove some of the fishy smell.
- Prepare the Baking Dish: Preheat your oven to 180°C (360°F). In a baking dish, layer the sliced potatoes, onion, and red pepper. Drizzle with some olive oil and season with salt and pepper.
- Bake the Base: Pop the vegetable mixture in the oven for 30-35 minutes, or until the potatoes are tender.
- Garlic and Parsley Oil: While the vegetables are baking, whip up a flavorful topping. In a small bowl, combine the chopped garlic, fresh parsley, and 2-3 tablespoons of olive oil.
- Assemble and Finish: After 35 minutes, take the baking dish out of the oven and check if the potatoes are cooked through. Arrange the sardines on top of the vegetables in a single layer. Drizzle with the white wine and spoon the garlic and parsley oil over the sardines.
- Bake the Sardines: Increase the oven temperature to 200°C (390°F) and bake the sardines for an additional 10 minutes, or until cooked through and slightly crispy on top.
