Roasted Sardines with Kale
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Easy
Crispy roasted sardines paired with massaged garlic kale and topped with a zesty lemon-herb drizzle. A simple yet elegant dish bursting with omega-3s and vibrant flavors.
Ella x
Ingredients
- 8fresh sardines(cleaned and gutted)
- 1420 mlfresh kale(roughly chopped)
- 4garlic cloves(minced)
- 5 tablespoonsextra virgin olive oil
- 1fresh lemon(zest and juice)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred pepper flakes
- 3 tablespoonsfresh parsley(chopped)
- 1 tablespoonfresh thyme(leaves only)
Detail level
Instructions
- 1
Preheat your oven to 425°F (220°C). Pat the sardines dry with paper towels and arrange them on a parchment-lined baking sheet.
Tip: Drying the sardines ensures crispy skin when roasted.
- 2
In a small bowl, mix together 3 tablespoons of olive oil, 2 minced garlic cloves, lemon zest, half the parsley, thyme, salt, pepper, and red pepper flakes. Brush this mixture generously over both sides of each sardine.
Tip: Reserve some herb oil for the kale if desired.
- 3
Roast the sardines for 12-15 minutes until the skin is crispy and flesh flakes easily with a fork. Remove from the oven and set aside on a serving platter.
Tip: Don't overcook sardines as they dry out quickly.
- 4
While sardines roast, place chopped kale in a large bowl. Drizzle with remaining 2 tablespoons of olive oil and sprinkle with remaining 2 minced garlic cloves and a pinch of salt.
- 5
Massage the kale vigorously with your hands for 2-3 minutes until it becomes tender and darkens slightly. This breaks down the fibrous texture.
Tip: Massaging kale makes it much more palatable and easier to digest.
- 6
Transfer the massaged kale to a serving platter as a base. Arrange the roasted sardines on top of the kale.
- 7
Drizzle everything with fresh lemon juice and sprinkle remaining fresh parsley over the top. Add an extra grinding of black pepper if desired.
Tip: Fresh lemon juice brightens the entire dish and complements the sardines beautifully.
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