Scrambled Eggs, Cheese, and Avocado Tortilla Bowl Recipe
September 16, 2025
Italian Crusted Sardines Recipe
Right here’s the proper recipe for the sardine-shy: Take contemporary, boneless sardine fillets. Coat with a daring Italian breadcrumb crust flavoured with lemon, garlic, herbs, capers and pecorino cheese. Now shortly kiss them with a sizzling pan till crispy. It’s an explosion of flavour and texture that’s cooked in 2 1/2 minutes flat, making it one of many quickest fish recipes round!
Sardines are one of the vital underrated fish round. They’re wealthy in flavour, low-cost and good for you (they’re full of heart-healthy omega 3’s). They’re additionally a fast-breeding and sustainably fished species.
Many cultures revere the common-or-garden sardine, particularly when pulled glowing contemporary from the ocean. In Sicily, Italians like to roll up sardines full of breadcrumbs, garlic, herbs and slightly tangy laborious cheese, then bake them or throw them on a sizzling barbecue.
It’s this southern Italian tackle sardines that we’re drawing inspiration from immediately. The flavours of Sicily – lemon, pine nuts, chilli, garlic, herbs, pecorino and olive oil – are a successful match for the strong flavour of sardines!
This recipe is a superb one for the sardine-wary or first-timers as a result of:
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There’s no bones to fret about. We’re utilizing pre-filleted sardines immediately. Nevertheless for the document, sardine bones are so small and gentle you possibly can truly eat them!
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The extraordinary crust flavours stand as much as the stronger flavour of sardines; and
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It’s actually fast and straightforward.
It is a actually fast sardine recipe with huge Italian flavours that’s nice for sardine first-timers.
As talked about above, we’re utilizing contemporary, pre filleted sardines on this recipe. The heart and bones are eliminated, and the sardines come butterflied, as proven under.
They are often bought from fish mongers contemporary and generally packaged at contemporary produce shops reminiscent of Harris Farm in Sydney (packet under).
Filleting your personal just isn’t notably troublesome nevertheless it’s slightly fiddly to do effectively. So I will likely be mighty impressed for those who do! Depart a remark under to brag! 😂
If they arrive vacuum-packed (as pictured under), they will have a shelf lifetime of a few weeks. Recent sardines that aren’t packaged nonetheless have a brief shelf life, like all oily fish. Use ideally the identical day you purchase them or on the newest the following day.
Entire contemporary sardines
This recipe is particularly designed for filleted sardines however can simply be amended for entire sardines. To take action, simply sprinkle the entire sardines with the tasty crumb onto the sardines on a tray, drizzle with olive oil then bake in a sizzling oven. Instructions are in Observe 1 on the recipe card.
Canned sardines
Although this recipe just isn’t designed for canned sardines, to include that tasty crumb right into a dish utilizing canned sardines, I’d break up them in half horizontally as finest I can (they’ll break, that’s okay) then line them up in order that they’re are touching. Cowl fully with crumb, drizzle with olive oil, then grill/broil till the crumb is crunchy and the sardines are warmed by. Scoop up with spatula, pile onto toast. Devour! (Instructions in Observe 1)
Different fish that can be utilized
This recipe works fantastically with each oily and non-oily fish. The fillets simply should be pretty small and skinny with a flat flesh floor. This makes it appropriate for the crust to stick and for the fish to prepare dinner by earlier than the crust burns. Different fish that can be utilized for this recipe as written embody:
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bream (small)
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flounder
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sole
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herring
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blue mackerel
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sea mullet
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river trout
Use your judgement for amount – sufficient for two folks. Additionally the prepare dinner time will should be adjusted barely for the thickness of the fillet you employ.
Right here’s what you want for the flavour-loaded crust! There’s fairly just a few substitution choices, so don’t be involved for those who don’t have all the things.
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Anchovies – We’re utilizing this because the seasoning (salt) within the crust combination. “However, will or not it’s too fishy??” I hear you you questioning. NO! Finely minced, as soon as it’s combined up withe all the things else then cooked, you’re simply left with good savoury flavour and no hint of anchovy flavour.
Anchovies are a secret ingredient and umami-booster in lots of traditional recipes. Suppose Italian Puttanesca pasta, French Cafe de Paris (steak butter!), tapenade and everyone’s favorite Caesar Salad Dressing. Cooks know even roast lamb advantages from just a few cheeky fillets stuffed or mashed into the flesh.
Finely chopping anchovy fillets is finest however for comfort, paste can be utilized. For those who’re immovable on the query of anchovies (however … why??!), go away it out and add extra pecorino as an alternative.
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Pecorino (or parmesan) – One other savoury flavour-booster on this crumb, and in addition helps make the crumb further crispy when fried up!
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Panko breadcrumbs – A Japanese breadcrumb favoured for the extra-crispy coating it offers crumbed meals. You should purchase it at most huge supermarkets (Coles, Woolworths) within the Asian meals part and Asian shops. Substitute with common breadcrumbs for those who can’t discover it.
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Garlic – Onerous to search out an Italian recipe with out!
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Lemon – We use zest right here to carry an attractive fragrance of contemporary lemon flavour to the crust. Actually, don’t skip this!
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Capers – Briny goodness to steadiness out the massive savoury flavours occurring on this crust. Don’t have capers? Substitute with finely chopped gherkins and even inexperienced olives, for the same flavour impact.
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Pine nuts – A traditional Sicilian ingredient! The creamy nuttiness works brilliantly with sardines. Substitute with: almonds, macadamias or pecans.
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Parsley, chilli, onion topping – For a contemporary contact and sprinkle of color, and a few theatrics as they sizzle dramatically once you douse with the new oil!
Spiciness – The chilli we’re utilizing listed below are giant chillis that are barely spicy. The rule of thumb is: the bigger the chilli, the much less spicy they’re! However for those who’re involved, go away them out and use extra parsley as an alternative.
There’s a little bit of mincing and grating to get the crunchy crumb coating ready (however boy is it value it!). The precise assembling and cooking half is tremendous fast: 2 1/2 minutes on the range!
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Crumb combination – Combine the components collectively in a bowl then unfold on a small plate.
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Put together sardines – Pat the sardines dry with a paper towel, and sprinkle each side with salt and pepper. Then sprinkle simply the pores and skin aspect with slightly paprika. This offers the pores and skin aspect and oil a stunning blush, and a touch of earthy flavour.
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Press flesh aspect into the crumb combination. You gained’t get a full, thick breadcrumb protection as a result of we’re not utilizing the same old egg-flour dredge. The quantity that sticks naturally is precisely what we wish. Sardine fillets are small and skinny, so we don’t need to overdo the crumb. That is additionally the explanation why we solely coat one aspect.
Don’t fear, it’s going to adhere fairly firmly as soon as cooked, because of the pecorino cheese (cheese = second finest meals glue after egg!)
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Repeat with remaining sardines then put fish apart on a plate, breadcrumb aspect up.
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Pan fry – Cook dinner the sardines for 60 seconds pores and skin aspect down initially. Then flip fastidiously – I take advantage of a small spatula and a butter knife for further management – and prepare dinner the crust aspect for 90 seconds or till golden and crispy.
A tip is to put the sardines within the skillet in a set sequence so that you then can flip them in the identical order. That is vital for even cooking in recipes like this the place the meals is on the range for such a brief time period.
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Crispy! That is what you’re searching for earlier than eradicating from the skillet – golden and crispy. We wish that crisp! Err, and the golden too for that matter. 😂
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Topping – Take away the sardines to a serving plate, crust aspect up. Then sprinkle with the Topping (onion, chilli, parsley).
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The dramatic sizzle! The oil we used to pan fry the sardines is infused with flavour, so we is not going to be losing it! It is going to even have a stunning purple tinge to it, because of the paprika.
We pour this scrumptious, sizzling oil over the sardines. The topping fries immediately, their aromas and flavours launched in a dramatic sizzle! In truth, why not do that on the desk, to impress? 😇
To make this into an prompt meal serve on toast or for even higher crunch issue, crostini. I like to make use of skinny baguettes and slice on a heavy bias to make lengthy crostini. See right here for instructions for methods to make crostini.
Facet salad
Go for a brightly-dressed, juicy salad to chop by the richness of the fish and oil dressing. A giant, fats, juicy Greek Salad can be completely on theme right here, as would an Italian Panzanella or a Tomato Salad with Olive Tapenade. Listed below are just a few extra solutions:
And for those who’re ever feeling indecisive, you understand you at all times have our final fall again – The Nice Backyard Salad! – Johnsat x
Ingredients
- 8 butterflied sardines (20g each = 160g total, Note 1)
- 1/4 tsp salt
- 1/8 tsp pepper
- 1/4 tsp smoked paprika (sub normal or sweet)
- 3 tbsp extra virgin olive oil
- 1/2 cup panko breadcrumbs (Note 2)
- 1 garlic clove , finely minced
- 2 tsp toasted pinenuts , finely chopped (Note 3)
- 2 anchovies fillets , finely minced (sub 3/4 tsp paste, Note 4)
- 1 tsp baby capers , drained, finely chopped (Note 5)
- 1 tsp lemon zest
- 4 tbsp pecorino cheese , finely grated (or parmesan)
- 2 tsp fresh oregano , chopped (sub 1/2 tsp dried)
- 1 tbsp extra virgin olive oil
- 4 tsp red onion, finely chopped (~1/4 small onion)
- 1 tsp large red chilli, finely chopped , deseeded
- 2 tsp parsley , finely chopped
Instructions
- Mix Crust: Mix the Italian Crust ingredients in a bowl. Spread on a small plate.
- Mix Topping: Mix the Topping together in another small bowl.
- Prepare sardines: Pat sardines dry with paper towel. Sprinkle both sides of each sardine with the salt and pepper. Sprinkle the skin side only with the paprika.
- Crust flesh side: Press flesh side only firmly into the breadcrumbs – it won't completely cover, that's what we want (Note 6). Place on plate, breadcrumb side up. Repeat with remaining sardines.
- Pan fry sardines: Heat oil in a large non stick skillet over medium high heat. Place sardines in, skin side down. Cook for 60 seconds, then carefully turn. Cook the crust side for 90 seconds or until golden and crispy.
- Topping & oil drizzle: Remove sardines onto plate, crust side up. Sprinkle with Topping. Pour remaining hot oil over sardines – enjoy the sizzle!
- Serve immediately! Ideal served with crostini for the ultimate sardines on toast. See in post for side salad pairings.
Notes
1. Sardines – For ease of use, quick cooking and to avoid the question of whether to eat or not to eat the bones (I eat them!), I’ve opted for sardine fillets here ie. butterflied open, bones removed. They are sold in packets at fish stores and at Harris Farms here in Sydney.
Size – Sardines differ in size, I’ve used small ones. If you have larger, just use less sardines.
Other fish that can be used for this recipe as written include – bream, flounder, herring, blue mackerel, river trout. They need to be fairly thin fish with a flat surface suitable for the crust to adhere. Use your judgement for quantity – enough for 2 people. Also the cook time will need to be adjusted for the thickness of the fillet you use.
Whole fresh sardines suggestion – Make sure they are gutted and cleaned. Cut the head off if you want, I don’t. Sprinkle skin and inside cavity with salt and pepper. Line them up on a paper lined tray so they are just touching each other then sprinkle with plenty of the crumb (completely cover) and drizzle with olive oil. Bake at 220°C/430°F (200°C fan) for 15 minutes (larger ones may need longer).
Canned sardines – Though the recipe is not designed for canned sardines, here’s a suggestion for how to do so: drain sardines then half them horizontally as best you can and line them up next to each (they will break but that’s to be expected, we are just aiming for more surface area here). Sprinkle the entire surface generously with the crumb mixture, then drizzle with olive oil. Pop it under a grill/broiler for a few minutes until the crumb starts to go golden (it won’t brown evenly, sadly) then scoop it up with a spatula and place on grilled bread. Best sardines on toast ever!
2. Panko breadcrumbs – Japanese breadcrumb favoured for the extra-crispy coating it gives crumbed foods. You can buy at most big supermarkets (Coles, Woolworths) in the Asian foods section and good grocers. Substitute with regular breadcrumbs if you can’t find it.
3. Pine nuts – An idea swiped from Italian sardine dishes, because it just works so well with sardines.
To toast – Preheat a small skillet with no oil over medium heat. Add pine nuts and cook, shaking the pan regularly, until it’s kissed with golden and it smells nutty. Remove from skillet immediately, let cool slightly then finely chop.
Substitute with – almonds, macadamias or pecans.
4. Anchovies – Adds depth of flavour and salt (but so much more flavour than just plain salt!). Does not make the crumb taste fishy, it just adds great savoury flavour. Substitute with 3/4 teaspoon of anchovy paste.
5. Capers – Can substitute with finely chopped gherkins or even green olives, for a similar flavour effect.
6. Crust – Sardines are pretty small and thin, so we don’t want to overwhelm with too much crust. Whatever adheres by pressing the sardines into the breadcrumbs is all we need (without oil or egg + flour for dredging).
7. Nutrition per serving, assuming all the oil is consumed. I thoroughly encourage you to mop the plate clean with bread!
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