SMOKY PAPRIKA ROASTED SARDINES
Smoky Paprika Roasted Sardines are a simple yet deeply flavourful dish, bringing together the bold smokiness of paprika, the freshness of lemon juice and the richness of olive oil. Roasting sardines enhances their natural flavour while keeping them moist and flaky. Sprinkle some salt and pepper for taste. The combination of smoky, tangy and savoury elements makes this dish a standout option for seafood lovers. Sardines are not only delicious but also packed with omega-3 fatty acids, making them an excellent choice for a nutritious meal. This dish pairs beautifully with a fresh green salad, roasted vegetables or warm crusty bread. Whether served as a quick dinner or a protein-rich appetiser, these roasted sardines are easy to prepare and bursting with Mediterranean flavours. With minimal ingredients and a simple roasting method, they offer a healthy, high-protein dish that’s perfect for any occasion.
RECIPE CATEGORY
Entrée, Dinner, Appetisers
SERVING SIZE
1
CUISINE
Mediterranean, Spanish
PREPARATION/TECHNIQUES
Roast, 5 ingredients or less
OCCASION/HOLIDAY
Weeknight Dinner, Summer, Light Lunch, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
Quick & Easy, Healthy, High Protein, Low Carb, Gluten-Free, Dairy-Free
DISH TYPE
Main Course, Appetiser
INGREDIENTS
- 100g fresh sardines
- ½ tsp smoked paprika
- ½ tsp olive oil
- ½ tsp lemon juice
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 140
- Protein: 19g
- Fat: 6g
- Saturated Fat: 5g
- Carbohydrates: 1g
- Fibre: 0g
- Sugar: 0g
- Sodium: 180mg
PREPARATION
- Preheat The Oven: Set it to 200°C (400°F) and line a baking tray with parchment paper.
- Clean The Sardines: Remove scales, guts and heads if necessary, then rinse under cold water.
- Pat The Sardines Dry: Use a paper towel to remove excess moisture for better roasting.
- Season The Sardines: Rub them with salt, pepper and smoked paprika to create an even coating.
- Drizzle With Olive Oil: Lightly coat the sardines to keep them moist while roasting.
- Arrange On The Baking Tray: Place them in a single layer to ensure even cooking.
- Roast For 10–12 Minutes: Cook until the skin is crispy and the flesh is tender.
- Finish With Lemon Juice: Squeeze fresh lemon over the sardines before serving.
- Serve Immediately: Pair with a side salad, roasted vegetables or crusty bread.
PREP TIME
5 minutes
COOKING TIME
10–12 minutes
TIPS
- Use Fresh Sardines: Fresh fish will have the best flavour and texture.
- Avoid Overcooking: Sardines cook quickly, so remove them once the skin is crispy.
- Pat Dry Before Seasoning: This helps the seasoning stick and prevents excess moisture.
- Use Parchment Paper: It prevents sticking and makes clean-up easier.
- Experiment With Different Spices: Add cumin or garlic powder for extra flavour.
- Serve With A Dipping Sauce: A simple garlic aioli or lemon yoghurt dip pairs well.
- Try Grilling Instead: Sardines can be grilled over high heat for a smoky finish.
- Pair With Mediterranean Sides: Serve with olives, feta cheese and roasted peppers.
VARIATIONS
- Garlic Herb Sardines: Add minced garlic and chopped parsley before roasting.
- Chilli-Spiced Version: Sprinkle red pepper flakes to make it extra spicy.
- Balsamic Glaze Finish: Drizzle balsamic reduction after roasting for a sweet-savory balance.
- Crispy Coating: Dust the sardines with a light layer of breadcrumbs for a crunchier texture.
- Asian-Inspired: Swap paprika for soy sauce and sesame oil for a Japanese-style dish.
- Lemon Butter Infusion: Roast with a small pat of butter for a more prosperous, citrusy flavour.
PREPPING AND STORAGE
- Refrigeration: Store cooked sardines in an airtight container in the fridge for up to 2 days. Reheat in the oven to 180°C (350°F) for a few minutes.
- Freezing: Freezeer cleaned the raw sardines for up to 3 months in a sealed container. Thaw overnight in the fridge before roasting.
- Make-Ahead Tip: Season the sardines in advance and refrigerate for up to 12 hours before roasting for a deeper flavour.