Roasted Sardines with Cauliflower
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my favorite quick weeknight dinners because it comes together in just 40 minutes and costs next to nothing. Fresh sardines are packed with omega 3 fatty acids that are wonderful for your heart and brain, and when you roast them alongside cauliflower, something magical happens. The fish gets crispy and golden while the cauliflower becomes tender and caramelized, all infused with garlic, lemon, and thyme. It's elegant enough for company but humble enough for a simple family meal. Trust me, once you try this, you'll be making it all the time.
Ella x
Ingredients
- 12fresh sardines(cleaned and gutted)
- 946 mlcauliflower florets(cut into bite-sized pieces)
- 6 tablespoonsextra virgin olive oil
- 4garlic cloves(minced)
- 3 tablespoonsfresh lemon juice
- 2 teaspoonsfresh thyme(dried or fresh)
- ½ teaspoonred pepper flakes
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 2 tablespoonsfresh parsley(chopped)
- 1 tablespoonlemon zest
Detail level
Instructions
- 1
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
Tip: Having your oven at the right temperature ensures the sardines cook quickly and stay moist inside while getting crispy outside.
- 2
Toss the cauliflower florets with 4 tablespoons of olive oil, minced garlic, thyme, red pepper flakes, salt, and pepper. Spread them evenly on the prepared baking sheet.
Tip: Don't crowd the pan - arrange cauliflower in a single layer so it roasts instead of steams.
- 3
Roast the cauliflower for 12-15 minutes until the edges begin to turn golden brown and the florets are tender-crisp.
Tip: Stir the cauliflower halfway through cooking for even browning.
- 4
While the cauliflower is roasting, pat the sardines dry with paper towels and season both sides with a pinch of salt and pepper.
Tip: Drying the sardines helps them develop a better crust during roasting.
- 5
Remove the cauliflower from the oven and push it to the sides of the baking sheet, creating space for the sardines in the center.
- 6
Brush the sardines with the remaining 2 tablespoons of olive oil and lemon juice. Arrange them in a single layer in the center of the baking sheet among the cauliflower.
Tip: The sardines should cook at high heat for just 8-10 minutes, so timing their addition is important.
- 7
Return the baking sheet to the oven and roast for 8-10 minutes until the sardines are cooked through and slightly crispy on the edges.
Tip: The sardines are done when the flesh is opaque and flakes easily with a fork.
- 8
Remove from the oven and drizzle everything with the remaining olive oil if desired. Garnish with fresh parsley and lemon zest, then serve immediately with crusty bread.
Tip: Serving immediately ensures the sardines stay crispy and warm.
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