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Baked Whole Sardine Tray with Garlic & Lemon

A recipe from Israel.

🇮🇱 IsraelhighProteinwholeSardinesbakemarketSimpleomega3
Baked Whole Sardine Tray with Garlic & Lemon

Nutrition (per serving)

460Calories
42 gProtein
8 gCarbs
32 gFat
2 gSugar
1200 mgSalt

Ingredients

  • 6–8 medium (~400–500 g total) Whole sardines (gutted, scaled)
  • 3 tbsp Olive oil
  • 2 tbsp Fresh lemon juice
  • 3 cloves (sliced) Garlic
  • 2 tbsp (chopped) Fresh parsley
  • ¾ tsp Salt
  • to taste Black pepper

Method

  1. Preheat small oven or toaster oven to 220°C (425°F).
  2. Score sardines lightly → rub inside & out with olive oil, lemon juice, salt & pepper.
  3. Stuff each with a slice of garlic and a pinch of parsley.
  4. Lay in single layer on small parchment-lined tray.
  5. Bake 10–14 min until skin crisps and flesh is opaque.
  6. Rest 2 min → plate → squeeze extra lemon over.
  7. Serve with tahini sauce, a small tomato-cucumber salad, and pita.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.