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Main mealMain CourseBalancedMediterraneanFish & seafood€

Baked Sardines with Trieste-Style Sauce

Crispy and juicy baked sardines with a Trieste-style sauce and lemon juice for a quick, healthy and protein-rich Mediterranean meal.

Prep time15 min
Cook time10 min
Total time25 min
Servings4

Recipe

For the Trieste-style sauce

Per servingTotal
Calories:380 kcal1520 kcal
Protein:37 g148 g
Carbohydrates:2 g8 g
Fiber:0.1 g0.4 g
Water:119.6 ml478.4 ml
Fat:24 g96 g
Micronutrients
Sugar:0.2 g0.9 g
Saturated fat:3.1 g12.3 g
Cholesterol:90 mg360 mg
Sodium:196.4 mg785.4 mg
Potassium:599.1 mg2396.4 mg
Calcium:225.8 mg903.1 mg
Iron:5.1 mg20.2 mg
Magnesium:63.4 mg253.6 mg
Zinc:2.6 mg10.5 mg
Phosphorus:264.2 mg1056.8 mg
Vitamin C:6.5 mg25.8 mg
Vitamin A:33 µg132.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.9 µg3.7 µg

Instructions

  1. 1Thoroughly wash the fresh sardines under cold water and pat them dry on all sides with paper towels.
  2. 2Season the dried sardines with sea salt and freshly ground black pepper.
  3. 3In a larger pan over medium-high heat, heat 15 ml of olive oil.
  4. 4Place the sardines in the hot pan in a single layer and cook for 3 to 4 minutes on one side until a crispy golden-brown crust forms.
  5. 5Carefully turn the fish with kitchen tongs and cook for another 2 to 3 minutes on the other side.
  6. 6Meanwhile, in a small bowl, mix oil, finely chopped garlic, chopped parsley and lemon juice to make the traditional Trieste-style sauce.
  7. 7Transfer the baked sardines to warm plates, drizzle them directly with the prepared Trieste-style sauce and garnish with fresh lemon wedges.
  8. 8Serve immediately while warm with a bowl of fresh green salad or boiled Swiss chard and potatoes.

Nutritional benefits

Thanks to the high content of protein and omega-3 fatty acids in sardines, this dish supports heart function and the maintenance of muscle mass.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.