Sardines are of the most delicious and healthy fish to eat and enjoy. They’re packed with Omega-3 fatty acids that are good for your overall health but most importantly help to keep your heart functioning properly. But other than their amazing health benefits, they’re cheap to buy, easy and quick to cook. So how come they aren’t so trendy as salmon for example? My guess? Because they come with their head attached on, and also all of those nasty little bones they have. If you decide to cook and eat them you’ll probably have to live with that…
Now seriously, I serve tons of portions of sardines in our family-run restaurant here in Greece and the most common problem people have is –How do I eat those? Others go the usual way with knife and fork which is something that looks really weird to a Greek who will always comment: -Look he/she is eating the sardines with a knife and fork. And that’s because you end up with a pile of mashed sardines on your plate and also takes like 45 minutes to eat them this way.
How To Eat Sardines
There is one way to eat these little fish and in fact any other small fish. And that’s with your hands! Just pull apart each fillet leaving the head and main bone (some people eat that too).
The best way to cook sardines is to grill them. Grilled sardines are very flavorful. And that’s how I came up with this recipe. These 15-minute roast sardines taste pretty much like grilled ones. Cooked on parchment paper with a bit of olive oil, oregano, and garlic. You may also add a squeeze of fresh lemon on the top right as they come out of the oven. That’s something we always love to do in Greece since it enhances flavor and brings down the oiliness of the dish.
How To Clean Fresh Sardines
Sardines are also the easiest fish to prepare and clean. To remove their scales (if they have any), all you have to do is dip them in water and gently rub their skin with your fingers. There is also no need to clean their insides since sardines are a clean fish and their innards do not produce any bitter flavor.
All in all this sardine recipe is the best and easiest way to add some fresh fish and healthy Omega-3s to your weekly meal plan.
15-Minute Fresh Roast Sardine Recipe With Garlic, Olive Oil And Oregano
- 600 grams fresh whole sardines
- 4 tablespoons extra virgin olive oil
- 2 large garlic coves
- 1 tablespoon dried oregano
- 1,5 teaspoon kosher salt
- ground pepper
- Optional: 1 lemon
- Preheat oven to 250°C / 482°F.
- Clean the sardines by removing any scales and rinse well.
- Cover you oven's tray or a sheet pan with a piece of parchment paper.
- Place the sardines one next to the other.
- Cut the garlic cloves to very thin slices and toss on top of the sardines here and there.
- Dizzle with olive oil. Sprinkle the oregano, kosher salt, and pepper on top.
- Cook the sardines for approximately 15 minutes until they get nice and roasted on top. There is no need to flip the fish while it cooks.
- Serve with a few drops of freshly squeezed lemon on top.