Mediterranean Sardine Bake
April 2022
Hot sardines scented with oregano, capers and chilli; this dish takes me straight to Italy. This economical and flavourful dish couldn’t be easier to put together. I rustle this up for a summer lunch outside or have it in half portions as a starter with salad leaves. Don’t be put off by canned fish, they are just as nutritious as their fresh counterparts but if you do have fresh sardines, you can use those instead, allowing 2 to 3 fish per person depending on their size.
Ingredients - Serves 4
200g (7oz) green beans, trimmed, or courgettes, cut into batons
1 small red pepper, cut into thin strips
1 small onion, finely sliced, or 3 spring onions, finely sliced
4 cans (84g/3oz drained weight per can) sardines or mackerel, drained
8 cherry tomatoes, halved
1 tablespoon capers, rinsed (optional)
1 fat garlic clove, finely sliced
4 tablespoons extra virgin olive oil (from the sardine cans or bottle)
1 teaspoon dried oregano
a pinch of chilli flakes or a little fresh chilli, finely chopped (optional)
salt and freshly ground black pepper
Preheat the oven to 200°C/180°C fan/400°F/gas mark 6.
Cook the green beans in boiling salted water for about 5 minutes until just tender. Drain and set aside.
Assemble the beans, red pepper, onion, sardines, tomatoes, capers and garlic in a large, ovenproof dish. Tuck the sardines between the beans and push the garlic into the vegetables so that it doesn’t burn. Drizzle over the oil, then scatter over the oregano, chilli, salt and pepper.
Bake for 30 minutes until the onions are starting to brown and the tomatoes have softened. Serve on warm plates.
