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Baked Sardines

"Sardine" and "pilchard" are common names used to refer to various small, oily forage fish in the herring family Clupeidae. The term "sardine" was first used in English during the early 15th century and may come from the Mediterranean island of Sardinia, around which sardines were once abundant.

Apparently there are 21 different species have been classified as Sardine and they are an excellent source of vitamin B12 and selenium. They are a very good source of phosphorus, omega-3 fatty acids, protein and vitamin D. Additionally, they are a good source of calcium, niacin, copper, vitamin B2 and choline.

A Few Quick Serving Ideas on how to enjoy your Sardines

  • Sprinkle sardines with lemon juice and extra virgin olive oil.

  • Or for Asean twist sprinkle with sweet soya sauce mixed with lime and red chilli

  • Combine sardines with chopped onion, olives, or fennel.

  • Top sardines with chopped tomatoes and basil, oregano, or rosemary.

  • The balsamic vinegar gives sardines a nice zing.

  • Make a sauce with extra virgin olive oil, lemon juice, pressed garlic, Dijon mustard, and salt and pepper.

But here is my favourite recipe for a real summer dish.

What You'll Need;

8 fresh sardines

1/2 cup olive oil

2 large white onions - sliced

4 garlic cloves - crushed

1/2 cup fresh coriander - chopped

1 tsp chilli flakes

1 tbsp tomato paste

2large tomatoes dices

3 thin lemon slices

2 tbsp white wine vinegar

pinch of sugar

salt and pepper to taste


Preheat oven to 200-degree Celcius.

Rinse the fish thoroughly and pat dry.

Heat the olive oil in a pan, add the onions, garlic and chilli flakes and cook over low heat until the onions are softened, then add the diced tomatoes and cook until juices from tomatoes are reduced. Remove from the heat add the coriander and salt and pepper to taste. Combine the tomato paste, a pinch of sugar and vinegar in a bowl and add to the pan.

Pour half of the sauce in an ovenproof dish and arrange the fish on top of it with lemon slices and pour the remaining sauce on top of the fish. Drizzle with a little olive oil and bake for at least 30 min or until the sauce has reduced.

Serve hot or at room temperature with a fresh baguette.



Treehouse Cookery.

p/s: Let me know what you think.

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