Baked Sardines
- Lactose Free
- Energy Kcal 648
- Carbohydrates g 27.1
- of which sugars g 4.7
- Protein g 32.9
- Fats g 45.3
- of which saturated fat g 8.43
- Fiber g 2.6
- Cholesterol mg 74
- Sodium mg 369
- Difficulty: Easy
- Prep time: 25 min
- Cook time: 8 min
- Serving: 2
- Cost: Low
PRESENTATION
Baked sardines from Liguria—these are all about taking something really simple and turning it into a meal that feels like a mini trip to the Mediterranean coast. People in Liguria just love using baked sardines because they’re part of that “pesci azzurri” family. Really tasty and so so lean. Full of flavor and good for you. These little fish get all dressed up with a crumbly topping made of breadcrumbs, parsley, and pine nuts, which gives the dish a crispy texture and a whiff of Mediterranean herbs. And every bite? A mix of sea saltiness and the rich, nutty crunch of the crust, making these sardine recipes a great way to show off what humble ingredients can do. Plus, you get some tender fish underneath that soaks up all the juices, turning out moist without being heavy. This is seriously the kind of food that comes from families who know how to make every meal count, using whatever the sea brings them.
In Liguria, there are a few twists on sardine dishes—like the famous ‘sardenaira’ from Sanremo, which is kinda like a focaccia pizza with sardines on top. And you know what? When you make Mediterranean diet recipes like oven-baked sardines, you really taste the heart of the region. The pine nuts and parsley make it feel a little fancier, but nothing about it is fussy. It’s just good, honest food that works any night of the week. The flavors are pretty bright and tangy thanks to a bit of lemon or garlic, and everything comes together in a way that feels both rustic and a bit special. These easy seafood recipes are a hit because they’re quick, healthy and don’t need much to shine—just a handful of pantry stuff and some fresh fish. And listen, when you pull a tray of golden herb-crusted sardines out of the oven, you know you’re in for something satisfying, with that kind of seaside taste that people in Liguria have been loving for ages. Plus, these dishes are perfect for anyone looking to enjoy a true taste of the Mediterranean lifestyle, blending simplicity with flavorful tradition.
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- INGREDIENTS
- Ingredients for 1 baking dish 6x7.5 inches
- Sardines 8.8 oz (250 g) - 18 sardines for a total of approximately
- Breadcrumbs ½ cup (60 g)
- Extra virgin olive oil 4 ½ tbsp (60 g)
- Parsley 1 tuft
- Thyme 1 sprig
- Garlic 1 clove
- Grana Padano PDO cheese 0.7 oz (20 g) - grated
- Pine nuts 2 tbsp (30 g)
- Extra virgin olive oil 1 tbsp (15 g) - to grease the baking pan
How to prepare Baked Sardines
To prepare the baked sardines, start by cleaning the fish (you can use disposable kitchen gloves): under running water, remove the head 1 and, always with your hands, gently open the space between the head and the belly to remove the innards 2. Then, by opening the sardines like a book, you will be able to extract the central bone 3, pulling gently towards the tail.
Once all the sardines are cleaned 4, prepare the breading: pour the breadcrumbs, grated cheese 5, and crushed garlic clove 6 into a bowl.
Rinse, dry, and finely chop the parsley 7; then add it to the breading 8 and further flavor with thyme leaves;
pour in the 2 oz of oil 10 and mix everything 11 until you get a uniform mixture 12.
At this point, take a baking dish measuring 7.5x6 inches and drizzle it with about 0.5 oz of oil. Arrange the sardines horizontally without overlapping them 13, salt (not excessively), pepper 14, and cover with half of the previously prepared mixture 15.
Arrange another layer of sardines, taking care to position them vertically (opposite to before), salt, pepper, and cover with the remaining breading 17 over the entire surface 18.
Finish decorating the surface with pine nuts (19-20). Then bake the sardines in grill mode at 390°F for 8 minutes, until nicely golden. Once cooked, serve the baked sardines still hot 21.