Roasted Sardines with Butternut Squash
Prep
20 mins
Cook
35 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in just an hour and feels fancy without any fuss. Fresh sardines are packed with omega 3 fatty acids, which are wonderful for your heart and brain, and they're incredibly affordable too. The roasted butternut squash adds natural sweetness that complements the rich, briny fish beautifully, while garlic and fresh thyme bring everything into perfect balance. The whole kitchen smells amazing while it cooks, and your guests will think you've spent all day in the kitchen when really you've barely lifted a finger.
Ella x
Ingredients
- 12fresh sardines(cleaned and gutted)
- 1butternut squash(peeled, seeded, and cut into 1-inch cubes)
- 4 tablespoonsextra virgin olive oil
- 4garlic cloves(minced)
- 2 teaspoonsfresh thyme(finely chopped)
- 3 tablespoonsfresh lemon juice
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred pepper flakes
- 1 tablespoonlemon zest
- 3 tablespoonsfresh parsley(chopped)
Detail level
Instructions
- 1
Preheat your oven to 425°F (220°C). Line two large baking sheets with parchment paper.
Tip: This high heat will help caramelize the squash and crisp the sardine skin.
- 2
Toss the butternut squash cubes with 2 tablespoons of olive oil, half the minced garlic, 1 teaspoon of thyme, salt, and pepper. Spread evenly on one baking sheet and roast for 20 minutes, stirring halfway through.
Tip: Don't overcrowd the pan—the squash needs space to caramelize properly.
- 3
While the squash roasts, pat the sardines dry with paper towels. Rub them inside and out with the remaining 2 tablespoons of olive oil.
Tip: Drying the sardines ensures crispy skin when roasted.
- 4
Arrange the sardines on the second baking sheet. Season inside and out with the remaining garlic, thyme, salt, pepper, and red pepper flakes.
Tip: Be gentle when handling sardines to avoid tearing the delicate flesh.
- 5
Once the squash has roasted for 20 minutes, add the sardine sheet to the oven and roast both together for 12-15 minutes until the sardines are cooked through and the skin is golden and crispy.
Tip: The sardines are done when the flesh flakes easily at the thickest part near the head.
- 6
Remove both baking sheets from the oven. Transfer the roasted sardines and butternut squash to a serving platter.
- 7
In a small bowl, whisk together the lemon juice, lemon zest, and remaining 1 tablespoon of fresh parsley. Drizzle this mixture over the sardines and squash.
Tip: The bright lemon flavor cuts through the richness of the sardines beautifully.
- 8
Garnish with additional fresh parsley and serve immediately while the sardines are still warm.
Tip: This dish is best enjoyed fresh from the oven but can be served at room temperature as well.
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