Roasted Sardines with Rocket
Prep
15 mins
Cook
20 mins
Servings
4
Difficulty
Easy
This is one of my favorite quick weeknight dinners that feels fancy but takes barely half an hour from start to finish. Fresh sardines are incredibly affordable, packed with omega 3 fatty acids that are wonderful for your heart, and they cook in just twenty minutes. Paired with peppery rocket and roasted cherry tomatoes, this simple dish comes together effortlessly while tasting like something from a Mediterranean restaurant. It's become my go to when I want something nutritious and delicious without spending hours in the kitchen.
Ella x
Ingredients
- 12fresh sardines(gutted and cleaned)
- 150 gfresh rocket(packed)
- 6 tbspextra virgin olive oil
- 2lemon(juiced and zested)
- 3garlic cloves(minced)
- 1 tspsea salt
- ½ tspblack pepper
- ¼ tspred chilli flakes
- 200 gcherry tomatoes(halved)
- ½red onion(thinly sliced)
Detail level
Instructions
- 1
Preheat your oven to 200°C (400°F). Pat the cleaned sardines dry with paper towels and arrange them on a lined baking tray in a single layer.
Tip: Drying the sardines helps them roast evenly and develop a crispy skin.
- 2
In a small bowl, combine 4 tablespoons of olive oil with minced garlic, lemon zest, salt, pepper, and red chilli flakes. Mix thoroughly until well combined.
- 3
Brush the garlic-oil mixture generously over both sides of each sardine, ensuring even coverage.
Tip: Save a little of the mixture for drizzling over the finished dish.
- 4
Roast the sardines in the preheated oven for 15-18 minutes until the skin is crispy and the flesh flakes easily with a fork.
Tip: Don't overcrowd the tray; if needed, use two trays to ensure even roasting.
- 5
While the sardines roast, whisk together the remaining 2 tablespoons of olive oil with fresh lemon juice in a large bowl.
- 6
Add the fresh rocket, halved cherry tomatoes, and thinly sliced red onion to the lemon dressing. Toss gently until all vegetables are well coated.
Tip: Don't dress the rocket too far in advance or it will become wilted.
- 7
Divide the dressed rocket salad among four serving plates or a large platter.
- 8
Arrange 3 roasted sardines on top of each rocket salad portion. Drizzle any remaining garlic oil over the sardines and serve immediately while still warm.
Tip: Serve with crusty bread to catch all the delicious oil and juices.
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