Roasted Sardines with Bean Sprout Salad and Crispy Garlic Oil
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
Whole sardines roasted until golden and flaky, served atop a vibrant warm bean sprout salad with a drizzle of infused garlic oil and fresh herbs. A simple yet elegant dish that celebrates the delicate flavors of the sea.
Ella x
Ingredients
- 12fresh sardines(gutted and cleaned)
- 710 mlfresh bean sprouts
- 6 tablespoonsextra virgin olive oil(divided)
- 4garlic cloves(thinly sliced)
- 2shallots(finely minced)
- 3 tablespoonsfresh lemon juice
- 1 teaspoondijon mustard
- 1 teaspoonsea salt
- ½ teaspoonblack pepper(freshly ground)
- 8fresh thyme sprigs
- 2lemon wedges(for serving)
- 2 tablespoonsmicrogreens or fresh parsley(chopped)
Detail level
Instructions
- 1
Preheat oven to 400°F (200°C). Pat the cleaned sardines dry with paper towels and arrange them on a lined baking sheet in a single layer.
Tip: Drying the sardines ensures they roast evenly and develop a golden exterior.
- 2
Drizzle 2 tablespoons of olive oil over the sardines, then season generously with half the sea salt, black pepper, and place 2-3 thyme sprigs on top of each fish. Roast for 12-15 minutes until the skin is golden and crispy.
Tip: The sardines are done when the flesh flakes easily with a fork and the skin has darkened to a deep golden color.
- 3
While the sardines roast, heat 3 tablespoons of olive oil in a small saucepan over medium-low heat. Add the sliced garlic and cook gently for 2-3 minutes, stirring frequently, until fragrant and just beginning to turn golden. Remove from heat and set aside.
Tip: Watch the garlic carefully—it burns quickly and will become bitter if overcooked.
- 4
In a large bowl, whisk together the remaining 1 tablespoon olive oil, lemon juice, dijon mustard, and the remaining salt. Add the minced shallots and stir well.
Tip: This creates an emulsified dressing that will coat the sprouts evenly.
- 5
Gently fold the fresh bean sprouts into the dressing until well coated. Allow to sit for 2 minutes so the sprouts absorb the flavors.
Tip: Toss gently to avoid bruising the delicate sprouts.
- 6
Divide the bean sprout salad among four plates. Carefully place 3 roasted sardines on top of each portion.
Tip: Arrange the sardines while they're still warm to better absorb the garlic oil.
- 7
Drizzle the warm garlic-infused oil over each serving, distributing the garlic slices evenly. Garnish with fresh chopped microgreens or parsley and serve immediately with lemon wedges on the side.
Tip: The warm garlic oil melds beautifully with the roasted sardines and adds a luxurious finish.
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