Roasted Sardines with Spinach
Prep
15 mins
Cook
20 mins
Servings
4
Difficulty
Easy
My love for sardines really deepened once I realized how quick and simple they are to prepare. This roasted sardines with spinach dish comes together in just 35 minutes and costs very little to make, which is perfect for a weeknight dinner. Sardines are packed with omega 3 fatty acids that support heart health, while the fresh spinach adds nutrients and a lovely earthy flavor. The combination feels restaurant quality but honestly requires minimal effort. Garlic, lemon, and a touch of chili give everything brightness and warmth, while cherry tomatoes add bursts of sweetness. It's become my go to recipe when I want something nourishing and delicious without spending hours in the kitchen.
Ella x
Ingredients
- 8fresh sardines(cleaned and gutted)
- 500 gfresh spinach(roughly chopped)
- 6 tablespoonsextra virgin olive oil
- 4garlic cloves(minced)
- 1lemon(zest and juice)
- 1red onion(thinly sliced)
- 1 teaspoonsea salt
- 1 teaspoonblack pepper
- 150 gcherry tomatoes(halved)
- 2 tablespoonsfresh parsley(chopped)
- 1 teaspoonchili flakes
Detail level
Instructions
- 1
Preheat your oven to 200°C (400°F). Pat the sardines dry with paper towels and arrange them on a baking tray lined with parchment paper.
Tip: Dry sardines will crisp up better during roasting rather than steam.
- 2
Drizzle the sardines with 2 tablespoons of olive oil and season generously with salt, pepper, and half of the lemon zest. Roast for 12-15 minutes until the skin is golden and crispy.
Tip: Check that the flesh flakes easily with a fork to ensure they're cooked through.
- 3
While the sardines roast, heat the remaining 4 tablespoons of olive oil in a large pan over medium heat. Add the minced garlic and sliced red onion, sautéing for 2 minutes until fragrant.
Tip: Don't let the garlic brown as it will become bitter.
- 4
Add the chopped spinach to the pan in batches, stirring until wilted, about 4-5 minutes total. Season with salt, pepper, and chili flakes.
Tip: The spinach will release moisture, so stir occasionally to evaporate excess liquid.
- 5
Fold the halved cherry tomatoes into the wilted spinach and warm through for 1 minute. Squeeze the lemon juice over the mixture.
Tip: Save a small amount of lemon juice to drizzle over the sardines before serving.
- 6
Distribute the spinach mixture evenly among four serving plates. Top each portion with two roasted sardines and sprinkle with fresh parsley and remaining lemon zest.
Tip: Serve immediately while the sardines are still warm and the spinach is at its peak.
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