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Herb Crusted Roasted Sardines

Herb Crusted Roasted Sardines for Quick Mediterranean Bliss

Experience the delightful flavor of Herb Crusted Roasted Sardines, a quick and nutritious Mediterranean dish.
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Prep Time 10 minutes
Cook Time 17 minutes
Total Time 30 minutes
Servings: 4 sardines
Course: Dinner
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sardines
  • 8 whole Fresh Sardines cleaned
For the Herb Mixture
  • 3 cloves Garlic fresh minced
  • 2 tablespoons French Mustard or Dijon
  • 2 tablespoons Lemon Juice freshly squeezed
  • 1 teaspoon Dry Oregano or Italian seasoning
  • 1 teaspoon Paprika smoked paprika recommended
  • 1 teaspoon Dry Onion Flakes or fresh, sautéed
  • to taste Salt
  • to taste Freshly Ground Pepper
For Roasting
  • 2 tablespoons Olive Oil extra virgin, for greasing
  • 2 tablespoons Fresh Parsley chopped, for garnish

Equipment

  • Oven
  • Mixing bowl
  • baking pan

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 430°F (220°C) with the fan on.
  2. In a large mixing bowl, combine garlic, French mustard, lemon juice, oregano, paprika, onion flakes, salt, and pepper.
  3. Coat the cleaned sardines in the herb mixture evenly.
  4. Grease the baking pan with olive oil and lay the sardines in a single layer.
  5. Roast the sardines in the oven for about 15-17 minutes until the crust is golden.
  6. Sprinkle with chopped parsley and serve with lemon wedges.

Nutrition

Serving: 1sardineCalories: 200kcalCarbohydrates: 2gProtein: 22gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 60mgSodium: 300mgPotassium: 350mgVitamin A: 100IUVitamin C: 5mgCalcium: 80mgIron: 1mg

Notes

Sardines are best enjoyed freshly made for optimal flavor and texture. Store leftovers in an airtight container for up to 2 days.

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