Crispy sardines with a zesty crust recipe

Ingredients

  • 4 slices brown bread, whizzed into medium breadcrumbs
  • 2 lemons, zest only
  • 2-3 garlic cloves, chopped
  • 2 tbsp oregano
  • 1-2 tsp onion flakes
  • 500g sardines, cleaned and patted dry
  • 3 tbsp olive oil
  • 1 lemon, sliced
  • 1 tbsp local honey
  • Fresh parsley, finely chopped
  • Sea salt and black pepper

For the compote:

  • 2 large tomatoes, finely diced
  • 1/2 red onion
  • 1 tsp capers, finely chopped
  • Glug of olive oil
Liz Earle Wellbeing sardines recipe

An excellent source of omega-3, sardines can help to keep our hearts healthy, and taste delicious cooked on a bbq!

Method

  1. First make up the compote (ideally a day before) by mixing together the diced tomatoes, red onion and capers with the olive oil. Season well and pop in the fridge to marinate.
  2. In a bowl, mix the breadcrumbs, zest, garlic, oregano, onion flakes and seasoning. Add the sardines into the bowl and gently coat with the crust.
  3. Place the sardines on to a baking tray (or if you’re barbecuing, in some tin foil), spooning over the remaining breadcrumbs mixture from the bowl. Drizzle with olive oil and pop in a 220°C/ 425°F/ Gas Mark 7 oven or hot barbecue for 15 to 18 minutes (or longer, depending on the size).
  4. Drizzle honey over the lemon slices and caramelise on a griddle (or barbecue) for a few minutes on each side. When the sardines are ready, serve with the compote and lemons and scatter over some parsley. 

Recipe by Emma Winterschladen

Wellbeing Wisdom

  • An excellent source of omega-3 fatty acids, sardines can help to keep our hearts healthy.
  • Lacking energy? Sardines are packed with B12 which can give us an extra boost.
  • A perfect alternative for those who are lactose intolerant, sardines are a good source of calcium – essential for strong bones.