Mediterranean Garlic And Herb Crusted Roasted Sardines Recipe

I roasted sardines with a quick fennel and citrus crust that made me rethink Fresh Sardines Recipes.

I love to flip expectations with Mediterranean Garlic And Herb Crusted Roasted Sardines. Sardines can sound plain or even a little scary, but the crunch of panko breadcrumbs and the bright bite of lemon zest change everything.

I tell stories about them like theyre small coastal miracles, and I still dig through Recipes For Sardines for odd tips, or steal a bold touch I once saw in a Sardines On Toast idea. This version is blunt and salty, herb loud without being sweet, and it makes you reach for a second piece before you know why.

Ingredients

• Sardines: Small oily fish, packed with omega 3, protein and vitamin D, bold flavor
• Panko breadcrumbs: Crunchy coating, mostly carbs, adds texture not much nutrients so use sparingly
• Extra virgin olive oil: Healthy fat source, monounsaturated, heart friendly, brings richness and helps browning
• Garlic: Sharp aromatic, low calorie, has allicin with immune benefits, gives savory punch
• Lemon zest and juice: Bright citrus, adds acidity and freshness, cuts fishy taste, boosts vitamin C
• Parsley: Fresh herb, adds color, vitamin K and fiber, light grassy note
• Capers: Salty tangy little buds, low calorie, pack umami, lift overall savory profile

Ingredient Quantities

• 1 1/2 lb (700 g) whole fresh sardines, cleaned and gutted, heads removed
• 3/4 cup (75 g) panko breadcrumbs
• 3 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1/3 cup (15 g) fresh flat leaf parsley, chopped
• 2 tablespoons fresh oregano leaves, chopped or 1 teaspoon dried oregano
• zest of 1 lemon
• 1 tablespoon lemon juice
• 2 tablespoons grated Parmesan cheese, optional
• 1 teaspoon fine sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon crushed red pepper flakes, optional
• 1 lemon cut into wedges for serving
• 1 tablespoon capers, rinsed, optional

How to Make this

1. Preheat oven to 425 F (220 C). Line a baking sheet with parchment or lightly oil it so the sardines don’t stick, and pat 1 1/2 lb whole sardines dry with paper towels.

2. In a bowl combine 3/4 cup panko breadcrumbs, 3 tablespoons extra virgin olive oil, 3 cloves minced garlic, 1/3 cup chopped flat leaf parsley, 2 tablespoons chopped oregano or 1 teaspoon dried, zest of 1 lemon, 1 tablespoon lemon juice, 2 tablespoons grated Parmesan if using, 1 teaspoon fine sea salt, 1/2 teaspoon freshly ground black pepper and 1/4 teaspoon crushed red pepper flakes if you want heat. Stir so crumbs are evenly moistened. If you used capers rinse and chop 1 tablespoon and fold them in.

3. Taste a tiny bit of the mix if you like and adjust salt or lemon, remember Parmesan will add salt so be careful.

4. Lightly score the sardine sides with a shallow cut or just press them flat with your hand so the crust sticks better. Season the fish inside and out with a little extra salt and pepper.

5. Spoon or press the breadcrumb mix onto the top of each sardine, pressing firmly so it adheres, you can mound a little for extra crunch. If the crumbs seem loose chill the tray 10 minutes in the fridge to help them set.

6. Arrange the crusted sardines on the prepared sheet in a single layer and drizzle a tiny bit more olive oil over the crumbs to help browning.

7. Roast in the hot oven 10 to 14 minutes depending on size, until the crust is golden and the flesh flakes easily. For extra crispness, move the tray under the broiler for 1 to 2 minutes but watch closely so it doesn’t burn.

8. Remove from oven and let rest a minute, the crust firms up as it cools so it won’t fall off as much when you lift the fish.

9. Serve the roasted sardines with lemon wedges for squeezing and an extra sprinkle of chopped parsley or the reserved capers, if used. They go great with crusty bread or a simple salad, and enjoy, it’s a little rustic and very Mediterranean.

Equipment Needed

1. Oven set to 425 F (220 C).
2. Rimmed baking sheet with parchment paper or a little oil so the sardines don’t stick.
3. Large mixing bowl.
4. Measuring cups and spoons.
5. Microplane or fine grater for lemon zest.
6. Sharp chef’s knife and cutting board.
7. Paper towels for patting the fish dry.
8. Small spoon or offset spatula to press the breadcrumb mix onto the sardines.
9. Tongs or a fish spatula for lifting and serving.

FAQ

Mediterranean Garlic And Herb Crusted Roasted Sardines Recipe Substitutions and Variations

• Panko breadcrumbs: swap with crushed cornflakes or crushed plain crackers for a similar crunch, or use finely ground almonds or gluten free breadcrumbs if you need it nutty or gluten free.
• Extra virgin olive oil: use avocado oil or light olive oil for a higher smoke point when roasting, or melted butter for a richer, more golden crust.
• Fresh flat leaf parsley: swap with fresh basil or cilantro for a different bright note, or use dried parsley if that’s all you got, just use much less.
• Grated Parmesan cheese (optional): substitute Pecorino Romano for a sharper, saltier bite, or nutritional yeast to keep it vegan while keeping a cheesy flavor.

Pro Tips

1) Press the crumbs on firmly, then chill the tray for 8 to 15 minutes if they feel loose. It really helps the crust stick so you dont end up with crumbs all over the pan.

2) For extra adhesion and flavor, spread a very thin layer of mayo or Dijon on the fish before you add the crumbs. Mayo browns nicely and acts like glue without making the fish soggy.

3) Get the oven hot to cook the fish quickly, then finish for 1 to 2 minutes under the broiler to blister the crust, but watch it the whole time so it doesnt burn. If you have convection use it for more even crisping.

4) Be careful with salt. Parmesan and capers add a lot of saltiness so taste the crumb mix first. Reserve a little lemon zest and squeeze the lemon only at the end so the citrus stays bright and fresh.