Tray Baked Sardines
|Fresh sardines||12 Large, gutted|
|Olive oil||2 Tablespoon|
|Garlic||2 Clove (10 gm), crushed|
|Chopped fresh oregano||4 Tablespoon|
|Freshly ground black pepper||To Taste|
Preheat the oven to 190°C/375°F/gas mark 5.
Grate the zest from 2 of the lemons and set aside in a small bowl.
Squeeze the juice from the zested lemons.
Put the sardines in an ovenproof dish.
In a bowl, mix the olive oil, lemon juice, garlic and oregano.
Drizzle this mixture over the fish and season with black pepper.
Put in the oven for 25-30 minutes.
Cut the remaining lemons into wedges.
Serve the sardines hot, sprinkled with lemon zest and accompanied by the lemon wedges.
Calories 517 Calories from Fat 276
% Daily Value*
Total Fat 28 g43.3%
Saturated Fat 7.3 g36.5%
Trans Fat 0 g
Cholesterol 329.2 mg109.7%
Sodium 663.6 mg27.6%
Total Carbohydrates 5 g1.7%
Dietary Fiber 2 g8.2%
Sugars 0 g
Protein 63 g126.6%
Vitamin A 10% Vitamin C 52%
Calcium 68.9% Iron 20.8%
*Based on a 2000 Calorie diet