Baked sardine recipe

These sardines can also be served as a meze. A tasty way to get a boost of omega-3 fats on a budget.

Serves: 4

Ingredients

Freshly milled sea salt, to taste

Freshly ground black pepper, to taste

500 g fresh sardines or pilchards, gutted and washed

2 large ripe tomatoes, grated

2 cloves garlic, crushed

2 tablespoons (40 ml) olive oil

½ cup finely chopped fresh flat-leaf parsley

Boiled greens and potato, to serve

Method

1. Preheat oven to 180 degrees Celsius (160 fan-forced)

2. Season fish to taste and place in medium, non-stick (or lightly oiled) baking dish

3. Combine tomatoes, garlic and olive oil and spread over fish, then sprinkle with parsley, add water and bake for 30 minutes.

4. Serve with boiled greens and potato.

Recommended reading - The science of food

Experts

How taste works

Interested to know how your taste buds work? We talk to the experts

Read more
In Brief

Complete Food and Nutrition Companion

Catherine Saxelby’s latest book is your new nutrition bible.

Read more
Experts

Busting popular food myths

Do ‘negative calorie’ foods exist? Can you blame a slow metabolism? Popular food myths busted.

Read more
In Brief

Work-off a factor in food labelling

How long would it take you to work off your afternoon snack?

Read more
In Brief

Food allergy knowledge, parents and schools…

Would you recognise the symptoms of an allergic reaction to food?

Read more
Community

Google is not the same as science

Mamamia’s Mia Freedman challenges the emerging wave of ‘Google experts’.

Read more
In Brief

Junk food and your memory

Here’s another reason to cut back on foods high in sugar and saturated fat.

Read more
Experts

How unhealthy is fast food?

Professor David Cameron-Smith weighs up the nutritional value of fast food to assess.

Read more
Experts

Food for healthy eyes

Ophthalmologist Dr Eric Mayer gives us some food for thought on nourishing our eyes.

Read more
Experts

Decoding food labels

Four simple tips for understanding the wealth of nutritional information on packaged food products

Read more
Experts

What drives our food choices?

From mood to cost to nutritional value, a complex variety of factors influences what we eat

Read more
Lifestyle

What’s the healthiest takeaway food?

Some nights, a home cooked meal isn't going to happen. Here's how to make the best takeaway choices

Read more
Experts

Will the real superfoods please stand up?

What's a ‘superfood’, really? An expert examines them to see which are worth the hype

Read more
Experts

Why vegetables are the real superfoods

The health benefits of vegetables are here to stay.

Read more
Experts

Eggs – good or bad for you?

How healthy are eggs? Research says there's no reason to be scared of these nutrient-rich gems

Read more
Experts

How fermented foods can boost your health

Another over-hyped fad? Not quite. There is some good science behind the fever for fermented food

Read more
Experts

5 reasons not to cut grains from your diet

Fibre-rich whole grains are vital to a balanced diet. Accredited Dietitan Tim Cassettari explains

Read more
Experts

The brain-boosting diet

Nourish your brain for better focus, memory and mood with these delicious and nutritious foods.

Read more
Experts

Super-foods!

Your mum was right, eat your greens!

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.