Pan-seared sardines

  • 2
  • Difficulty: Easy
  • Time: 30 minutes
  • Vegetarian

This recipe is good for helping you to get more fish into your diet. This makes a good starter or serve with a salad for a light lunch. You can marinade the fish ahead of cooking, making this a quick dish to cook in under 10 minutes.

What you will need:

  • 4 fresh sardines, cleaned, scaled, and deboned
  • 1–2 garlic cloves, finely minced 
  • 2 shallots, finely chopped
  • 1 tablespoon extra-virgin olive oil
  • 50 ml fresh lemon juice
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon pepper
  • 1/4 teaspoon sea salt
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh coriander, chopped
  • Lemon wedges (optional)


1. Marinate the sardines

  • Mix the garlic, shallots, olive oil, lemon juice, spices and herbs together in a bowl
  • Place the sardines in a shallow dish; cover with the marinade and leave for 10 min; turning over and then leaving for another 10 min

2. Cook the sardines

  • Heat a frying pan or skillet
  • Add the sardines and cook for approximately 5 min both sides 

3. Serve with lemon wedges (optional)

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