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Sardines in the Oven

Cuisine: Greek
Region: Islands

Sardines are generally shunned as a food choice in this “age of plenty”. However, they offer the healthiest of fats, Omega-3s, and Vitamins D, A and B12. Do some research, you may be pleasantly surprised.

Serves 6
Cooking time: 30 min
You will need: an oven pan

Ingredients ​​

  • 1 Kg (2 Lbs) fresh sardines  
  • 1/2 Kg (1 Lb) ripe tomatoes, diced (fresh when in season, or canned from a brand you trust)
  • 1 bunch of parsley 
  • 6 cloves of garlic 
  • 1 glass (cup) olive oil 
  • Salt and pepper to taste 


  1. ​​Clean the fish from heads and innards, wash thoroughly and salt it. 
  2. Fire up the oven at 250C/480F.
  3. Dice the garlic cloves.
  4. Smear the pan with a little olive oil and arrange the fish in lines. 
  5. Spread the garlic cloves on top of the fish.
  6. Spread the tomatoes on top of the fish.
  7. Finally, gently pour the olive oil on top.
  8. Shake the pan so that the olive oil doesn’t pool in one spot.  
  9. Cook in a hot oven (@250C/480F) for 10 minutes and then reduce to 150C (300F) for another 30 minutes. 
  10. Serve with chopped parsley.   

Notes on Sardines in the Oven

  • Enjoy! 🙂

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