Roasted Sardines with Rocket
Prep
15 mins
Cook
20 mins
Servings
4
Difficulty
Easy
Crispy roasted sardines paired with peppery rocket and a zesty lemon dressing create a simple yet elegant Mediterranean-inspired dish that's bursting with omega-3s and fresh flavors.
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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