Baked sardines with lemon, capers & olives

Rich in hormone and heart-supporting omega-3 fatty acids, protein, prebiotic fibre, and delicious salty, briny goodness—these baked sardines are truly punching above their weight. Give them a try, and your body will thank you ✨

INGREDIENTS

3/4 cup extra virgin olive oil

500g fresh sardine fillets (aka not from a tin - I get mine from a fish monger at Harris Farm Markets)

1 cup pitted green olives, roughly chopped

2 handfuls of baby capers

Rind of one lemon, then sliced into thin rounds

3-4 cloves garlic, crushed

White pepper, freshly ground

Garnish with a handful of parsley leaves and tender stems

1 more lemon, quartered, for squeezing juice over

METHOD

Preheat the oven to 190 degreesC. Get a large rimmed baking sheet and place the EVOO and then spread around the sardines. Add the lemon rind, garlic, olives, capers and give them all a good, but gentle rub down so they soak up all the briny, garlicky flavours. 

Spread out the sardines evenly making sure they don’t overlap and have a little space to breathe, then place the lemon slices between them.

Freshly grind the white pepper over all of it and then place into the oven for 20 minutes or until the sardines are lovely and turning golden.

Take tray out of the oven, and you guessed it, squeeze more fresh lemon juice over and serve immediately with a fresh seasonal green salad. 

Buon appetito 🍋