Fish
Crispy sardines with a zesty crust recipe
An excellent source of omega-3, sardines can help to keep our hearts healthy, and taste delicious cooked on a bbq!
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.
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
Method
- 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.
- 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.
- 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).
- 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.
