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Cuisine Fiend

Italian style baked sardines

Mon, 6 October, 2014

Sardines are gorgeous, cheap and very healthy. Okay, they have bones. Nothing's perfect.

Baked sardine fillets

Why do people like tuna?

Fish have bones. Very big fish have large bones, easily avoided – fishmongers cleverly cut between them. Is that why people like tuna? Frankly I can think of no better reason to like this meaty, dry, fairly flavourless fish (I’ve never tried bluefin and very good of me too as it’s overfished and non-sustainable) which is only palatable when raw.

Can you eat sardines with bones?

Little fish have little, brittle, annoying bones. Hard-core fish eaters pay no mind to them and eat bones and all, in whiting, sprats, whitebait, anchovies and sardines.

Those are the type of people who will sensibly eat little brown shrimp shell-on and head-on while I sit there meticulously peeling each tiny shellfish until I’m left with a microscopic (admittedly delicious) morsel of flesh. Pernickety, that’s what I am. Never had it tough.

Italian style baked sardines

Deboning sardines? Don't go there

So I’m a bit fussy about sardines – even though I like the taste, like miniature mackerels, with crispy grilled skin – but the bones! The bones!

Now the other day my fishmonger had some filleted* fresh sardines (two reasons to buy them – such delicate fishes that they go off as you look at them, hence most often frozen straight after caught) so I set to, got a pair of eyebrow tweezers which I use for deboning fish and managed to achieve almost bone-free flesh on the little rascals.

That was effort, but the sardine eating experience improved in quality hundredfold. However, I can't really imagine many people following my example; in fact I have not repeated the experience since.

How to fillet sardines

If you can get fresh whole sardines, it isn’t difficult at all to fillet them. They must be intact, no tears in the belly or on the skin. Rinse them in cold water to gently rub the scales off, then lop off the head and the tail, make an incision along the length of the belly and scrape out the guts. Then pull the main bone out with your fingers, opening the fillets butterfly-fashion.

How to best cook sardines

Grilled sardines sound like the ticket but it's difficult to avoid overcooking them – that moment between cooked through but still succulent and dry and haggard seems to last a split second. Sardinian style oven baked, with lemon and herbs, sandwiched together in pairs is a much better method.

italian style baked sardines

Servings: 2-4Time: 30 minutes
Rating: (1 reviews)


  • a dozen filleted sardines
  • 4 cloves of garlic, mashed with salt
  • a handful of basil leaves
  • a handful of tarragon leaves
  • one small green jalapeno chilli
  • grated zest of one lemon plus juice
  • olive oil


1. Prepare the seasoning by first mashing the garlic with salt – chop it roughly, salt profusely and mash with the flat of a large knife blade, dragging it over the garlic this way and that. Chop finely the herbs and the chilli, grate lemon zest over the herbs, squeeze at least half a lemon over the mix and add enough olive oil to make it into a paste.

2. Lay half the amount of sardines skin down on a lightly oiled baking tray. Spread some seasoning paste over the flesh, then sandwich with the remaining sardines, flesh side down, like in the picture.

3. Preheat the oven to 200C/400F/gas 6 and bake the sardines for 13 minutes. Serve with lemon halves on the side.

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Hello! I'm Anna Gaze, the Cuisine Fiend. Welcome to my recipe collection.

I have lots of recipes for you to choose from: healthy or indulgent, easy or more challenging, quick or involved - but always tasty.


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