Description
Italian Crusted Sardines are a crispy, savory seafood dish featuring fresh or canned sardines coated in herbed breadcrumbs and baked or pan-fried to golden perfection. Rich in omega-3s and bursting with Mediterranean flavor, they make a healthy appetizer or protein-rich main. Keyword: Italian crusted sardines
Ingredients
Units
Scale
- :
- 8 fresh sardine fillets (or canned, drained if using)
- 1 cup Italian-style breadcrumbs
- 1/4 cup grated Parmesan cheese (or vegan alternative)
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried oregano
- Zest of 1 lemon
- Salt and pepper, to taste
- 2 tablespoons olive oil (plus more for cooking)
- 1 egg, beaten (or plant-based milk for vegan option)
Instructions
- :
- Preheat oven to 400°F (200°C) or heat a skillet over medium heat.
- In a bowl, mix breadcrumbs, Parmesan, parsley, oregano, lemon zest, salt, and pepper.
- Dip each sardine fillet into the beaten egg, then press into the breadcrumb mixture to coat.
- Place coated sardines on a baking sheet lined with parchment or lightly greased. Drizzle with olive oil.
- Bake for 10–12 minutes or pan-fry for 2–3 minutes per side until golden and crispy.
- Serve with lemon wedges and a green salad or pasta.
Notes
- :
- For extra crispiness, use panko breadcrumbs.
- Can be made gluten-free with GF breadcrumbs.
- Serve as a snack, antipasto, or over spaghetti aglio e olio.
Nutrition
- Calories: 220
- Sugar: 1g
- Sodium: 380mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 1g
- Protein: 18g
- Cholesterol: 70mg
