Sardelles sto Fourno: Mediterranean Powerhouses from the Oven
The simple, honest cuisine of Greece reaches its peak in Sardelles sto Fourno. These oven-baked sardines are not only a classic of coastal villages but also a true superfood, characterized by freshness and premium olive oil.
The Recipe (for 2 Persons)
Ingredients:
500 g fresh sardines (cleaned and scaled)
1 large lemon (sliced)
3 garlic cloves, thinly sliced
60 ml extra virgin olive oil (Recommended: Repa Mediterran)
1 tsp dried Greek oregano
A handful of fresh flat-leaf parsley, roughly chopped
Sea salt & freshly ground black pepper
Optional: A pinch of chili flakes (Boukovo)
Preparation:
Prep: Preheat oven to 200°C (400°F). Rinse sardines under cold water and pat dry with paper towels.
Arranging: Grease a baking dish with a little olive oil. Arrange the sardines side by side in the dish.
Seasoning: Scatter the garlic and lemon slices between and over the sardines. Sprinkle generously with oregano, salt, and pepper.
Finish: Drizzle the remaining olive oil evenly over the fish.
Cooking: Bake in the oven for about 15–20 minutes until the sardines are cooked through and the skin is slightly crispy.
Serving: Garnish with fresh parsley and serve directly from the dish.
Why is this dish so healthy?
Sardines are at the top of the list of healthiest fish. They are extremely rich in Omega-3 fatty acids, Vitamin D, and B12. Since they are low on the food chain, they also contain significantly fewer heavy metals than larger fish species.
What makes this dish so special?
It’s the simplicity of the ingredients. The combination of the sardines' slight bitterness, the acidity of the lemon, and the pungency of the garlic melts into an aromatic harmony in the oven without masking the delicate natural flavor of the fish.
Who is this dish for?
Eco-conscious foodies who prefer sustainable seafood.
Low-Carb & Keto followers, as it contains almost no carbohydrates.
Anyone looking for a quick, healthy weeknight dinner.
Zero-Waste Tip
Sardines can (and should!) ideally be eaten with their soft bones, which provide an excellent source of calcium. Have leftover lemon? Toss the squeezed halves into the baking dish – they further aromatize the oil and can be composted after baking.
Drink Recommendation
A chilled Ouzo on the rocks or a resinous Retsina are the traditional companions that pair perfectly with the intense aroma of the sardines.
Nutritional Value (per serving)
The simple, honest cuisine of Greece reaches its peak in Sardelles sto Fourno. These oven-baked sardines are not only a classic of coastal villages but also a true superfood, characterized by freshness and premium olive oil.
The Recipe (for 2 Persons)
Ingredients:
500 g fresh sardines (cleaned and scaled)
1 large lemon (sliced)
3 garlic cloves, thinly sliced
60 ml extra virgin olive oil (Recommended: Repa Mediterran)
1 tsp dried Greek oregano
A handful of fresh flat-leaf parsley, roughly chopped
Sea salt & freshly ground black pepper
Optional: A pinch of chili flakes (Boukovo)
Preparation:
Prep: Preheat oven to 200°C (400°F). Rinse sardines under cold water and pat dry with paper towels.
Arranging: Grease a baking dish with a little olive oil. Arrange the sardines side by side in the dish.
Seasoning: Scatter the garlic and lemon slices between and over the sardines. Sprinkle generously with oregano, salt, and pepper.
Finish: Drizzle the remaining olive oil evenly over the fish.
Cooking: Bake in the oven for about 15–20 minutes until the sardines are cooked through and the skin is slightly crispy.
Serving: Garnish with fresh parsley and serve directly from the dish.
Why is this dish so healthy?
Sardines are at the top of the list of healthiest fish. They are extremely rich in Omega-3 fatty acids, Vitamin D, and B12. Since they are low on the food chain, they also contain significantly fewer heavy metals than larger fish species.
What makes this dish so special?
It’s the simplicity of the ingredients. The combination of the sardines' slight bitterness, the acidity of the lemon, and the pungency of the garlic melts into an aromatic harmony in the oven without masking the delicate natural flavor of the fish.
Who is this dish for?
Eco-conscious foodies who prefer sustainable seafood.
Low-Carb & Keto followers, as it contains almost no carbohydrates.
Anyone looking for a quick, healthy weeknight dinner.
Zero-Waste Tip
Sardines can (and should!) ideally be eaten with their soft bones, which provide an excellent source of calcium. Have leftover lemon? Toss the squeezed halves into the baking dish – they further aromatize the oil and can be composted after baking.
Drink Recommendation
A chilled Ouzo on the rocks or a resinous Retsina are the traditional companions that pair perfectly with the intense aroma of the sardines.
Nutritional Value (per serving)
| Nutrient | Amount |
| Calories | approx. 410 kcal |
| Protein | 38 g |
| Fat | 28 g |
| Carbohydrates | 2 g |
| Fiber | 1 g |
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