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    Home » Healthy Diets » Clean Eating » 15-Minute Fresh Roast Sardine Recipe With Garlic, Olive Oil And Oregano

    Published: Jun 23, 2018 · Updated: May 23, 2022 This post may contain affiliate links

    15-Minute Fresh Roast Sardine Recipe With Garlic, Olive Oil And Oregano

    39 925 

    Jump to Recipe Print Recipe
    Sardine Recipe
    Greek Sardine Recipe

    Sardines are 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 take 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).

    Baked Sardine Recipe
    Baked Sardine Recipe

    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.

    Cooking Sardines
    Cooking Sardines

    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.

    Baked-Fresh-Sardine-Recipe

    15-Minute Fresh Roast Sardine Recipe With Garlic, Olive Oil And Oregano

    Difficulty: Very Easy
    4.28 from 11 votes
    Print Pin
    Course: Main Course
    Cuisine: Greek
    Keyword: Fish, Keto, Paleo
    Prep Time: 20 minutes
    Cook Time: 15 minutes
    Servings: 2 people
    Calories: 742kcal

    Ingredients

    • 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

    Instructions

    • 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.

    Nutrition

    Calories: 742kcal | Carbohydrates: 3g | Protein: 51g | Fat: 60g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 20g | Cholesterol: 114mg | Sodium: 1746mg | Potassium: 734mg | Fiber: 1g | Sugar: 1g | Vitamin A: 493IU | Vitamin C: 1mg | Calcium: 887mg | Iron: 3mg
    Tried this recipe?I would love to see! Mention @real_greek_recipes or tag #real_greek_recipes!

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    Reader Interactions

    Comments

    1. Joe says

      January 20, 2019 at 8:26 pm

      Thanks for a great site! I have a few Greek friends and have enjoyed your dishes.

      The reason why sardines aren't more popular is simple. In most parts of the world outside of the mediterranean, sardines just aren't available fresh! Pity...

      • [email protected] says

        January 21, 2019 at 1:03 pm

        Oh, that is a pity... Glad you and your friends enjoyed some Greek dishes though ?

    2. Jessica says

      June 25, 2018 at 3:09 pm

      I never cooked sardines but they are so cheap and cute that I always wanted to give it a try. I will try this recipe! 🙂

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    Hi, (or Yiasou as we say in Greece)

    I'm Fotini and cooking is my job as well as my passion. I love making healthy, homemade dishes completely from scratch + sharing them with you...

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