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5 (1 vote)

Fresh sardines with tomatoes and gremolata

This fresh seafood dish is a true taste of the Mediterranean and it counts as all of your 5-a-day.

Serves 4

Prep Time 20 min

Cooking Time 30 min


  • 1tbsp olive oil
  • 1 onion, finely chopped
  • 2 drained anchovy fillets, finely chopped (optional)
  • 3 garlic cloves (2 crushed, 1 finely chopped)
  • 400g baby plum tomatoes
  • 2 x 400g cans chopped tomatoes
  • 1 large courgette, chopped
  • ½ x 25g bunch fresh flatleaf parsley, leaves picked and chopped
  • 16 butterflied sardines (about 500g) or 8 small mackerel fillets
  • Zest 1 lemon
  • 4 thick slices seeded bread, to serve


  1. Heat the oven to 200°C/fan 180°C/gas 6. Heat the olive oil in a medium saucepan over a medium-high heat. Cook the onion, anchovies (if using) and crushed garlic for 5 min or until the onion softens.
  2. Add the plum tomatoes, canned tomatoes and courgette to the pan and bring to the boil. Reduce the heat to low and simmer for 5 min or until thickened slightly. Stir in half the parsley, then pour the tomato sauce into a large, shallow baking dish.
  3. Arrange the fish, skin-side up, over the tomato sauce. Bake for 15–18 min until it’s cooked through.
  4. Combine the chopped garlic, lemon zest and remaining parsley in a bowl to make a gremolata. Scatter over the sardines, then serve with the bread.

Nutrition per serving

Read more on how we calculate nutrition.
415kcal 35.3g 15.5g 3.7g 7.5g 15.7g 1g 263mg 34.9g 5.2mg

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