How to Cook Sardines
This is how to cook sardines for tender, juicy results with crisp edges. Garlic, lemon, and chili make them bright and irresistible.
Servings: 4
Ingredients
- 1.2 pounds sardines fresh (about 9 medium), cleaned and gutted
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest freshly grated
- 3 garlic cloves minced
- 1 red chili pepper fresh, finely minced (or 1/2 teaspoon red pepper flakes)
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- ¾ teaspoon fine sea salt
- ¼ teaspoon black pepper
- ¼ cup red onion finely chopped
- 2 tablespoons fresh parsley chopped
- 4 lemon wedge for serving
Instructions
- Preheat the oven to 425°F.
- Place the cleaned sardines in a baking dish, lining them up in a single layer.
- Pour the olive oil over the fish, then add the lemon juice and zest. Sprinkle over the garlic, chili, oregano, sea salt, and black pepper.
- Gently move and turn the sardines in the dish using your hands until they are evenly coated, keeping the skin intact. Leave any oil and juices in the bottom of the dish.
- Bake until the sardines are cooked through, with lightly blistered skin and flesh that separates easily when pressed, about 12 to 15 minutes depending on size.
- Remove from the oven and serve right away with lemon wedges, topping with finely chopped red onion, parsley, and extra chili if you like.
Notes
Doneness cues:
- Skin looks lightly blistered and no longer glassy
- Flesh turns opaque and moist, not wet or translucent
- Backbone pulls away easily with a fork
Nutrition
Serving: 2 sardines | Calories: 399kcal | Carbohydrates: 6g | Protein: 34g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 13g | Cholesterol: 193mg | Sodium: 864mg | Potassium: 659mg | Fiber: 1g | Sugar: 2g | Vitamin A: 564IU | Vitamin C: 33mg | Calcium: 546mg | Iron: 5mg