A summery sunday supper

Every single morning I wake up and make myself a strong cup of coffee, usually spiced coffee (recipe here).  I seriously cannot function without a dose of caffeine but this morning I tried something different: I had a cup of green tea with lemon and a fruity smoothie  -- nothing greasy or rich in fat. This change is one attempt at trying to be healthier this year. I will try to eat more foods rich in anti-oxidants, omega 3 fatty acids, and other energy-giving nutrients.
Seeing as I love fish and know that sardines are rich in minerals I though it would continue my healthier 2011 regime by making fish for supper. Sardines have a strong flavour that can carry intense aromatics like garlic and onions and fresh herbs like rosemary and parsley. They are small fish and have an oily texture which requires the use of citrus like lemons. Sardines are not only healthy and a great protein but they are really easy to grill or bake. Try out my recipe.

baked sardines with roast fingerling potatoes
serves 4

for fish
10 whole sardines – easy to clean or buy already cleaned and butterflied*
1 tbsp extra-virgin olive oil
1 lemon
½ bunch parsley chopped
1 sprig fresh rosemary – use dried if you don’t have fresh
4 cloves garlic
sea salt and black pepper

for potatoes
12 fingerling potatoes
1-2 tbsp extra-virgin olive oil
1 lemon - zest and juice
1 tsp sumac (a lemon scented spice used in middle eastern cuisine)
2 tsp lemon thyme
1 red chili deseeded and chopped
sea salt and black pepper to taste

Preheat oven to 220 degrees C

Cut potatoes in half lengthwise and place in oven safe dish –- make sure it’s large enough for the potatoes to be spread out.  Mix chopped herbs and spices with oil, lemon zest and juice, chili, salt and pepper and pour onto potatoes. Make sure to cover mix all over potatoes and place into oven. Bake for 20-30 mins.

In a separate oven tray lay out butterflied sardines. Use half the lemon for juice and cut the other half in slices. In a small bowl, mix olive oil, herbs, salt, pepper and juice from half the lemon. Pour mix over sardines and dot with lemon slices. Leave to marinate in fridge 10-15 minutes. Take out and place into oven for the last 10 minutes of potato cooking time.

Serve with fresh greens and aioli* -- enjoy.

*to butterfly fish means to lay out flat and remove bones – if too daunting a task just buy sardines cleaned and cook whole – the recipe will still work!
*you can either make aioli (like a mayonnaise) or buy it from a gourmet deli


  1. Love what you've done with the recipes & the pretty pictures with the fun step by step approach :-)

  2. A unique recipe that you have made look scrumptious from the pictures!

  3. Awesome Blog. I look forward to seeing more. Check out Three Hoots Winery. They produce Napa styled wine and olive oil. The 09 Sauvignon Blanc or the Organic Olive oil would both be tasty with the sardines. www.threehoots.com

    Chef Grant

  4. Sounds like a beautiful start to a beautiful day...and a beautiful dish - sardines are so underrated!

  5. Thanks Belinda - I agree that sardines are often overlooked but they're full of flavour and pair well with lots of dishes...

  6. I think many, like me, have only experienced sardines in a can so it's refreshing to see this beautiful presentation. Many thanks for sharing your recipe with us.

  7. Great recipe, so simple and so tasty - I have made it a few times already over the last few months. Love serving it with blanched samfire.