Roasted Sardines | Jamie Oliver

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil provides a similar flavor with healthier fats.

sardines

💰Cheaper: mackerel

Mackerel is often less expensive and has a similar texture.

Preheat the oven to high heat.

Place sardines into a large roasting tray.

Drizzle good olive oil over the sardines to coat them and prevent sticking.

Sprinkle in a heaped teaspoon of fennel seeds on top of the sardines.

Slice one chili and add it to the sardines, adjusting for heat preference.

Squash four cloves of garlic and add them to the sardines.

Squeeze the juice of half a lemon over the sardines.

Finely chop the stalks of parsley and add them to the sardines, tossing everything together well.

Season with salt and black pepper, making sure to stuff some parsley into the cavity of the sardines.

Cook the sardines in the oven for about 10 minutes until crispy and golden.

Prepare pitta bread by fanning it out and splashing with water to create steam for puffing.

Place the pitta bread under the grill to crisp up.

In a pan over medium heat, toast a couple of tablespoons of flaked almonds.

Combine pre-washed salad (watercress and rocket) with alfalfa sprouts in a bowl.

Cut a pomegranate in half and use a spoon to spank the seeds out into the salad, discarding any bitter yellow bits.

Make a dressing by crushing pomegranate seeds in hands, adding three parts olive oil to the juice, a tablespoon of red wine vinegar, a pinch of salt, and a pinch of pepper, then mix well.

Add the dressing to the salad and toss gently before serving.

Serve the sardines alongside the salad and pitta, ensuring everything is well presented.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens