Mediterranean Garlic and Herb Crusted Roasted Sardines

Simply delicious roasted sardines with a garlic herb crust – you can practically eat them with your hands.

There is so much to be said about fish, particularly when it comes to the Mediterranean diet. Greeks traditionally consumed the small, cheap fish: sardines and anchovies that also happen to be rich in omega-3 fatty acids and vitamin D.

Typically, sardines are consumed grilled and very often they are cured. Nowadays even in Greece, they are considered a second choice fish, a poor man’s fish, which is unfortunate as they are so rich nutritionally. Fortunately, it looks like they are coming back again, in fact sardines have been noted as a top food trend according to the communication firm Sterling-Rice Group. And they should be: nutritious, tasty, great as a protein rich snack but also a main meal.

Do not fear the fish

For the longest time I avoided making fish at home, but once you get the hang of it, fish can become a regular dish in your home. In Greece we usually eat whole fish, not that much fillets. We want to see the fish. You can read here more about fish consumption in Greece.

How to choose fish

When choosing sardines they should have a mild fish/sea smell, bright eyes and shiny and elastic skin. You should plan on cooking them within 1-2 days of buying them. Ideally, you want the fish to be cleaned before you buy it, basically you want them to remove the intestines. Here they also removed the head and then I also removed the bones on some of them for the kids, although that is not necessary for small sardines.

If you need to clean them on your own click here for a brief video on how to clean sardines. I found it was the simplest one although it is in German, but you do not need have the sound on, it is fairly clear. For larger sardines you can check out this video by Jamie Oliver. The important thing is that you want to make sure you remove the intestines -they can impart a bitter flavor when cooked.

This particular recipe has become a favorite, it is simply delicious. I usually roast sardines or anchovies in the oven-sometimes with tomato, and always looking for new ideas. I was inspired by a recipe I saw in the Greek newspaper Kathimerini. By dipping the sardines in this dressing and roasting at high heat, the sardines develop a tasty crust and you can practically eat them with your hands. If you are using small sardines, you can eat the whole fish including the bone.

Now, fresh sardines can be difficult to find. In Greece they are common and cheap (5 euros per kilo, about 3 dollars per pound), so if you are not able to find fresh, I believe this recipe could work with canned sardines, just make sure you get plain ones (no spices).

Mediterranean Garlic and Herb Crusted Roasted Sardines Ingredients

• Fresh sardines. If you are unable to find fresh, you can also use whole frozen ones that have been defrosted. You can also use other small fish and use the same method for roasting them.
• Garlic: Fresh garlic is important here.
• French (Dijon) mustard: Do not use the american yellow type.
• Fresh lemon juice
• Dry oregano
• Paprika
• Dry onion flakes. Do not use onion powder, the flakes give a nice crust.
• Fresh parsley: The fresh parsley (along with the lemon juice) brightens the dish right before serving.

How to make roasted sardines

• First make the sauce, mix in a large bowl all the ingredients except the fresh parsley and the sardines. Mix well.
• Next you add the sardine and toss gently (don’t break the sardines) until they are coated.
• Prepare a pan or cooking dish and grease with some olive oil place the sardines one next the other in one layer. Drizzle over them any leftover dressing.
• Roast for 15-17 minutes a bit more if they are larger sardines.
• Once they are ready you can sprinkle with fresh parsley and a squeeze of lemon.

Storage and Make Ahead

Make ahead: You can make the sauce 1-2 days ahead and store it in the refrigerator.
Store: The sardines can be stored in the refrigerator for 2 days, however they are best served right away, as this preserves the crispiness.

What to serve with roasted sardines

The classic way here in Greece is to serve it with lightly boiled greens, what we call “horta”, dandelion greens, collard greens will work, drizzled with a bit of olive oil and lemon. You can also serve the with a green Classic Greek Green Salad with Feta – Maroulosalata, or the colorful Summer Spanish Salad – Pipirrana or the Greek Island Summer Salad. They also pair wonderfully with Authentic Tzatziki – Greek Garlic Yogurt Dip. And the ideal potato accompaniment is the Greek Potato Salad.

Want More Mediterranean Diet Recipes?
An Authentic Mediterranean Diet Living Plan?
My book is here!

You may also like these recipes

>> 5 Minute Mediterranean Salad with Sardines and Chickpeas
>> Mediterranean Baked Sole with Greek Ladolemono Dressing
>> Greek Style Bruschettas with Sardines, Raisins and Pine Nuts

Jump to Recipe

Roasted Sardines with Garlic and Herb Crust

Prep Time: 15 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 30 minutes minutes

Simply delicious roasted sardines with a garlic herb crust – you can practically eat them with your hands.

Course: Appetizer, fish

Cuisine: Greek, Mediterranean

Keyword: Easy, Recipe, Sardines

Servings: 4

1x2x3x

Author: Elena Paravantes, MS, RD

Print Recipe Pin Recipe

Ingredients

• 1 pound fresh sardines cleaned, rinsed and patted dry
• 1 garlic clove minced
• 2 teaspoons French mustard
• 1 tablespoon lemon juice plus extra lemon for serving
• 1 tablespoon dry oregano
• ½ teaspoon paprika
• 1 teaspoon dry onion flakes
• ¼ teaspoon salt
• freshly ground pepper
• 3 tablespoon olive oil
• 2 teaspoons fresh parsley chopped

Instructions

• Preheat oven at 430 F (220 C) with the fan on.
• In a large bowl mix all the ingredients except the fresh parsley and the sardines.
• Add the sardines in the bowl and mix gently so that all the sardines are coated.
• Grease a pan (or cooking dish) with some olive oil and place the sardines so that they are all in one layer, drizzle any leftover dressing on the fish.
• Roast for 15-17 minutes a bit more if they are larger sardines.
• Remove, sprinkle with fresh parsley and a squeeze of lemon.

Notes

Make ahead: You can make the sauce 1-2 days ahead and store it in the refrigerator.
Store: The sardines can be stored in the refrigerator for 2 days, however they are best served right away, as this preserves the crispiness.

SAVE FOR LATER AND PIN IT!

Photos Elena Paravantes All Rights Reserved