Garlic, Lemon and Herb Baked Sardines

A simple and delicious Mediterranean diet inspired recipe, these baked sardines feature fresh garlic, lemon and herbs, all topped with a light panko crust.

Disclosure – I am a brand ambassador for Wild Planet and received free samples of the sardines mentioned in this post. However, all opinions expressed are fully my own and was not compensated for my time. Thank you for supporting brands that we at The Domestic Dietitian believe in.

The Healthiest Food You Might Not Be Eating

Sardines may be small in size, but they pack a mighty big nutritional punch. A single can of sardines = one serving and contains approximately…

• 18 grams of protein
• 15% of the daily value for Iron
• 15% of the daily value for Calcium
• 50% of the daily value for Vitamin D
• 1800 mg of EPA and DHA Omega 3 Fatty Acids

How Do You Eat Sardines

I will be completely honest, I had never had a sardine until I received a sample pack of Wild Planet’s sardine flavors and varieties. They just aren’t something that had crossed my path before and I never knew how to use them.

I quickly discovered that sardines are a very versatile ingredient. They can be eaten hot, cold, in pasta, salad, on toast, added to sauces and so much more.

Personally, I didn’t love the taste of them cold. However, I created this Baked Sardines recipe and found the flavor really fresh tasting. They are also very filling, surprising since they are so small.

Garlic, Lemon and Herbs Baked Sardines Recipe

This baked sardines recipe meets a lot of Mediterranean Diet Guidelines –

• A great way to enjoy seafood at least twice a week
• Uses fresh herbs and lemon for flavor, rather than salt or heavy sauces
• Uses heart healthy Extra Virgin Olive Oil

This recipe is simple and would make a great addition to a party or dinner.

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Garlic, Lemon and Herb Baked Sardines

A simple and delicious Mediterranean diet inspired recipe, these baked sardines feature fresh garlic, lemon and herbs, all topped with a light panko crust.

Course Appetizer, entree, fish

Cuisine Mediterranean

Keyword appetizer, garlic, herbs, lemon, mediterranean diet, sardines, seafood

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Servings 2 servings

Author Brynn McDowell, RD at The Domestic Dietitian

Ingredients

• 2 cans Wild Planet sardines you can use any flavor you like, I chose the Wild Sardines in Extra Virgin Olive Oil and Lemon
• 1 cup panko style breadcrumbs
• 2 cloves garlic minced
• 1 tsp dijon mustard
• 1 tbsp dried oregano
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice, plus more for slicing sliced
• 4 sprigs fresh thyme

Instructions

• Preheat oven to 400 degree F
• In a large bowl, combine 1 cup panko breadcrumbs, 2 cloves minced garlic, 1 tsp dijon mustard, 1 tbsp dried oregano and 2 tbsp olive oil. Mix until well combined
• Add sardines to bowl and mix to evenly coat
• Lay sardines in a shallow baking dish, in a single layer
• Drizzle with fresh lemon juice, additional lemon slices and sprigs of fresh thyme
• Place dish in oven and bake for about 15-20 minutes. Allow to cool slightly before serving