Roasted Sardines with Courgette
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Easy
Here's one of my favorite weeknight dinners that comes together in just 40 minutes. Fresh sardines are packed with omega 3 fatty acids that are wonderful for your heart and brain, and they're so affordable too. I love how the fish gets wonderfully crispy in the oven while the courgettes turn silky and golden. The garlic and thyme infuse everything with incredible flavor, and a squeeze of fresh lemon at the end makes it absolutely sing. This is the kind of simple, healthy meal that tastes far fancier than the minimal effort required.
Ella x
Ingredients
- 12fresh sardines(cleaned and gutted)
- 3courgettes(sliced lengthwise into quarters)
- 6 tablespoonsextra virgin olive oil
- 4garlic cloves(minced)
- 1lemon(halved)
- 3 tablespoonsfresh parsley(finely chopped)
- 2 sprigsfresh thyme
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred chili flakes
Detail level
Instructions
- 1
Preheat your oven to 200°C (180°C fan). Pat the sardines dry with paper towels and season inside and out with sea salt and black pepper.
Tip: Drying the sardines ensures they crisp up nicely during roasting rather than steaming.
- 2
Arrange courgette pieces on a large roasting tray, drizzle with 3 tablespoons of olive oil, sprinkle with minced garlic, thyme sprigs, and red chili flakes. Toss to coat evenly.
Tip: Cut courgettes to similar thickness so they cook uniformly.
- 3
Roast the courgettes for 12 minutes until they begin to soften and develop golden edges.
Tip: This head start ensures the courgettes finish cooking when the sardines are done.
- 4
Remove the tray from the oven and push courgettes to the sides, creating space in the center. Arrange sardines skin-side up on the tray.
Tip: Leave space around sardines so they roast rather than steam.
- 5
Drizzle the sardines with the remaining 3 tablespoons of olive oil and squeeze lemon juice over them. Return to the oven for 10-12 minutes until sardines are cooked through and skin is crispy.
Tip: The sardines are ready when their flesh flakes easily and skin turns slightly translucent.
- 6
Remove from the oven and scatter fresh parsley over the entire dish. Serve immediately with the remaining lemon halves for squeezing over top.
Tip: The hot courgettes will wilt the fresh parsley slightly, releasing its fragrant oils.
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