Sardines are baby pilchards - long, thin, silver oil-rich fish, rich in omega-3 fatty acids. They are a sustainable choice of fish, very popular in greek cooking. When grilled, they are served with parsley and an olive-oil and lemon juice sauce and constitute an excellent ouzomeze (nibbles served with a glass of ouzo). When baked in tomato sauce with lots of onions and garlic, they are a delicious main course.
Arrange the sardines in an ovenproof baking tray.
Place the tomato and lemon slices on top of the sardines.
Simmer the olive oil, onions, garlic and tomato paste dissolved in white wine over low heat for about 10 minutes,
Pour the tomato sauce over the sardines and bake in a medium oven for about 40 minuts,
INGREDIENTS
- 23 fresh sardines, cleaned and gutted
- 1 tomato, sliced
- 1 big onion cut in rings
- 4 cloves of garlic, chopped
- 5 tbsp olive oil
- 1 lemon, peeled
- 1/2 cup dry white wine
- 1 tbsp tomato paste
- salt and pepper
- some oregano
DIRECTIONS
- Ask your fishermonger to clean the sardines and remove the head and the bone..
- Wash and drain the sardines.
- Heat the olive oil and add the onion rings and the garlic.
- Cook over medium heat for 5 minutes. Then add the tomato paste dissolved in the wine, salt and pepper to taste. Simmer over low heat for 10 minutes.
- Arrange the sardines in an ovenproof baking tray and season with salt and freshly ground black pepper.
- Slice the lemon and the tomato.
- Arrange the lemon and tomato slices on top of the sardines and sprinkle with some oregano.
- Pour the tomato sauce with the onions and garlic over the sardines and bake in a pre-heated, medium oven for 35 - 40 minutes.
Wow! These sardines look delicious!!! I love fish and try to include it at least twice a week in my diet. This is a very healthy recipe and I will try it.
Posted by: Stefania | February 10, 2014 at 02:21 PM