Sardinas Marinas al Horno

Sardinas Marinas al Horno, a traditional dish from the Mediterranean coast, showcases the delicate flavors of fresh sardines marinated in a fragrant blend of olive oil, mustard, honey, and herbs. This dish, also known as 'Sardinas al Horno' in Spain, reflects the region's rich fishing heritage and communal dining culture. The sardines are filleted, marinated to enhance their natural taste, and baked until golden, offering a perfect balance of textures. Served alongside crispy barley buns, this dish is often enjoyed during festive gatherings, symbolizing abundance and the joy of sharing meals with loved ones. The roasted pine nuts add a delightful crunch, making each bite a celebration of Mediterranean flavors.

Time to complete

Prep

30min

Cook

13min

Wait

30min

Total

1h 13min

Ingredients (Makes 4 portions)

Sardine Preparation

  • 1,200 g fresh sardines, medium size

Marinade

  • 3/4 cup (180 ml) extra virgin olive oil
  • 2 tablespoons mustard of your choice
  • 1 tsp sweet thyme honey
  • juice of 1/2 lemon
  • 1/2 cup (15 g) chopped parsley or mint leaves
  • 1 tsp sweet paprika (optional)

Toppings

  • 1 cup (150 g) lightly roasted pine nuts
  • 1 cup (100 g) grated barley buns or breadcrumbs

Seasoning

  • salt, to taste
  • freshly ground pepper, to taste
Nutrition Information (per 100g)
  • Calories: 230
  • Fat: 15
  • Protein: 20
  • Carbohydrates: 10
  • Fiber: 2
Directions

Sardine Preparation

  • 1. Clean and fillet the fresh sardines by separating the head from the body.
  • 2. Using your index finger, gently pull out the central bone and offal from the belly of the fish.
  • 3. Open the sardine fillet, ensuring any residue is removed, and rinse under cold water. Allow to drain.

Marinade Creation

  • 4. In a large bowl, combine olive oil, mustard, honey, lemon juice, chopped herbs, and sweet paprika if desired.
  • 5. Season the mixture with salt and pepper, then add the sardine fillets, ensuring they are well-coated.
  • 6. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes.

Baking

  • 7. Preheat the oven to 200°C (400°F).
  • 8. Lightly drain the sardine fillets and arrange them in a greased baking dish in a single layer.
  • 9. Pour the remaining marinade over the sardines and sprinkle with roasted pine nuts and grated barley buns.
  • 10. Bake for 12-13 minutes, or until the sardines are golden brown.

Serving

  • 11. Serve the marinated sardines hot or at room temperature, garnished with additional herbs if desired.
Cookix's Secrets

Alternative Proteins

  • Swap sardines with mackerel or trout for a different taste.

Cooking Methods

  • Grill the sardines for a smoky flavor instead of baking.

Flavor Enhancements

  • Add a touch of chili flakes to the marinade for a spicy kick.

Healthier Options

  • Use whole grain breadcrumbs for a healthier crumb topping.

Marinade Variations

  • Experiment with different mustards or add spices like cumin for a unique twist.

Sardine Selection

  • Choose the freshest sardines available for the best flavor.

Seasonal Adjustments

  • Incorporate seasonal herbs like dill or basil for freshness.

Serving Suggestions

  • Pair with a light salad or grilled vegetables for a complete meal.