Baked Sardines

Baked Sardines is a traditional Greek dish that combines the rich flavors of fresh sardines with aromatic herbs and spices, creating a delicious and healthy seafood meal. This dish is not only easy to prepare but also packed with omega-3 fatty acids and essential nutrients.

Ingredients

• Fresh sardines - 4 (about 200g each)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Lemon - 1, juiced and zested
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Cherry tomatoes - 150g, halved
• Red onion - 1 small, sliced

Steps

1. Preheat the oven to 200°C (400°F).
2. Clean the sardines under cold water, removing the scales and innards, then pat them dry with paper towels.
3. In a bowl, mix together olive oil, minced garlic, lemon juice, lemon zest, chopped parsley, dried oregano, salt, and black pepper.
4. Place the sardines in a baking dish and drizzle half of the olive oil mixture over them, ensuring they are well coated.
5. Arrange the cherry tomatoes and red onion slices around the sardines in the baking dish.
6. Drizzle the remaining olive oil mixture over the tomatoes and onions.
7. Bake in the preheated oven for 20-25 minutes, or until the sardines are cooked through and flake easily with a fork.
8. Remove from the oven and let cool for a few minutes before serving. Enjoy with crusty bread or a side salad.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 90 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, aiding muscle growth and repair.
• Contains antioxidants from tomatoes and parsley, promoting overall health.

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