Baked Herb Crusted Sardines
Fresh or canned sardines are among the most omega-3 dense foods on earth and this simple herb crust transforms them into an elegant anti-inflammatory dinner. It is a budget-friendly and sustainable seafood choice that delivers remarkable health benefits.
Simple herb-crusted sardines baked to perfection offering an affordable and omega-3-rich anti-inflammatory protein source.
Nutrition per serving
Ingredients
Protein
Herb
Produce
Fat
Coating
Instructions
Preheat and Prepare
Preheat your oven to 400 degrees Fahrenheit. Line a small baking dish with parchment paper. Pat the sardine fillets dry with paper towels to ensure the herb crust adheres properly.
Make the Herb Crust
Combine the chopped parsley, minced garlic, lemon zest, breadcrumbs, and one tablespoon of olive oil in a small bowl. Mix until the breadcrumbs are evenly coated and the mixture resembles damp sand.
Assemble and Bake
Arrange sardines in the prepared baking dish. Drizzle with remaining olive oil and squeeze half the lemon juice over them. Press the herb breadcrumb mixture firmly onto each fillet. Bake for 12 to 15 minutes until the crust is golden.
Rest and Serve
Remove from oven and allow to rest for 2 minutes. Squeeze remaining lemon juice over the sardines just before serving. Serve alongside steamed greens or a simple green salad.
Substitutions
Common mistakes
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