Sardines are a small, oily fish that are rich in Omega-3 fatty acids, which are essential for good health. Baking sardines with olive oil is a great way to enjoy them – producing a simple, healthy and delicious meal.
Here is a recipe for baked sardines with olive oil.
Ingredients:
- 6 fresh sardines, cleaned and scaled
- 4 tbsp olive oil
- ½ tsp salt
- ½ lemon, sliced
- 2 garlic cloves, minced
- 1 tbsp chopped fresh parsley
Instructions:
- Preheat the oven to 200°C/400°F.
- Wash and clean the sardines and dry them with paper towels.
- Place the sardines in a baking dish, drizzle with olive oil, and sprinkle with salt.
- Arrange the sliced lemon on top of the fish, and then sprinkle garlic and parsley over the top.
- Bake the sardines for 15-20 minutes, until golden brown.
- Serve the sardines hot with a side salad or roasted vegetables. Enjoy!
Tips:
Here are some tips to make the best baked sardines with olive oil:
- Choose fresh sardines for the best flavor.
Look for firm, shiny skin and clear eyes.
- Drying the sardines with paper towels before baking will help them cook more evenly and prevent them from sticking to the baking dish.
- Don’t overcook the sardines – they should be cooked through but still moist and tender. Around 15-20 minutes is usually enough.
- Baking sardines with olive oil is a great way to make them more healthy – olive oil is rich in monounsaturated fatty acids, which are good for the heart.
Related Article
Roasted sardines with olive oil
Benefits of sardines:
Sardines are a nutritional powerhouse, packed with vitamins and minerals. They are also a rich source of Omega-3 fatty acids, which are essential for maintaining good health.
Here are some of the benefits of eating sardines:
- Improve heart health: The Omega-3 fatty acids in sardines can help reduce inflammation and lower the risk of heart disease.
- Boost brain function: Omega-3s are important for brain health and can help improve cognitive function and memory.
- Good for bone health: Sardines are a rich source of calcium, which is important for healthy bones and teeth.
- Rich in protein: Sardines are high in protein, which is important for building and repairing tissues in the body.
- Low in mercury: Sardines are a small fish and have a lower risk of containing mercury compared to larger fish like tuna and salmon.
Baked sardines with olive oil – a healthy and delicious meal
Baked sardines with olive oil is a simple and delicious way to enjoy this healthy fish. By following this recipe you’ll end up with juicy, flavorful sardines, cooked to perfection and filled with the goodness of olive oil and lemon.
This dish is perfect for a light dinner or lunch, and is a great way to add more Omega-3s to your diet. Enjoy!.
