Sardines are one of those ingredients that people either love passionately or avoid entirely. If you can get past the initial cleaning process—which, let’s be honest, is a bit messy and requires a lot of paper towels—they are an incredibly cheap and flavorful dinner. This recipe treats them simply: lots of acid from the lemon to cut the oiliness, and a heavy dose of cumin and garlic.
I prefer baking them over a bed of vegetables rather than frying them. Frying sardines leaves a smell in the house for three days, whereas this oven method contains it much better. Plus, the juices from the fish drip down into the onions and peppers, creating a sauce that is perfect for soaking up with bread.
Ingredients
- 2 lbs fresh sardines (buy them whole and clean them yourself, or ask your fishmonger)
- ¼ cup olive oil
- ¼ cup fresh lemon juice
- 2 medium tomatoes, sliced into rounds
- 1 medium onion, sliced into rounds
- 1 bell pepper (any color), sliced into rings
- 2 lemons, cut into wedges for roasting
- 1.5 tbsp finely minced garlic (about 5 cloves)
- 1 tsp salt
- 1 tbsp ground cumin
- 1 tbsp ground coriander
- 1 tsp paprika
- Pinch of minced hot pepper or cayenne flakes
Instructions
- Prep the Fish: If your sardines aren’t cleaned, remove the heads and guts. Rinse them well under cold water. The most important step is drying them—use paper towels to pat them down until they are tacky, not slippery.
- Make the Chermoula (Marinade): In a bowl, mix the garlic, salt, cumin, coriander, paprika, hot pepper, lemon juice, and about half of the olive oil.
- Marinate: Toss the sardines in this mixture. I usually do this with my hands to make sure the belly cavities get some seasoning too.
- Assemble: Preheat oven to 400°F. In a baking dish (I use a ceramic casserole dish), lay down the sliced onions, tomatoes, and peppers. This acts as a rack. Pour any extra marinade over the veggies.
- Layer: Place the sardines on top of the vegetables. Try not to overlap them too much so they cook evenly. Drizzle with the rest of the oil and scatter the fresh lemon wedges around.
- Bake: Cover the dish with foil. Bake for 15 to 20 minutes. The fish should be cooked through.
- Crisp: Take the foil off. Turn on the broiler (grill setting) and let them cook for another 5 to 10 minutes. You want the skin to bubble and brown slightly.
Why You’ll Love This Recipe
- Healthy Fats: Sardines are rich in Omega-3s, and this preparation doesn’t drown them in batter or fryer oil.
- Flavor Absorption: The vegetables underneath don’t just sit there; they braise in the lemon and fish juices, becoming soft and incredibly savory.
- Economical: Small fish like sardines are often much more affordable than larger fillets like salmon or cod.
Chef’s Tips for Perfection
- The Smell: If you are worried about the fish smell lingering, put a small bowl of vinegar on the counter while you cook, or boil a pot of water with a cinnamon stick.
- Don’t Skip the Drying: I learned the hard way that if you don’t dry the fish, the marinade slides right off, and the fish boils in its own water rather than roasting.
- Serving: These are best eaten with your hands, pulling the meat off the spine. Serve with plenty of crusty bread to mop up the pan juices.
Storage and Reheating
Fish is always best fresh, but leftovers will keep in the fridge for up to two days. To reheat, don’t use the microwave unless you want your coworkers or family to hate you. Put them back in a 350°F oven for 5 minutes just to warm through.
Nutritional Notes
This is a high-protein, low-carb meal. The calorie count comes mostly from the healthy fats in the fish and the olive oil. It’s naturally gluten-free and dairy-free.
(Zesty Oven‑Baked Sardines – 20 Minute Feast)
