Oven-Baked Sardines with Fennel and Citrus Fruits

Oven-Baked Sardines with Fennel and Citrus Fruits
Staff Writer
Oven-Baked Sardines with Fennel and Citrus Fruits
Lisa Linder

Oven-Baked Sardines with Fennel and Citrus Fruits

This recipe was developed in our school during "Slow Fish Week." It uses soffritto, but with a citrus twist to balance the oily fish. If you can't find fresh baby fennel, use a teaspoon of fennel seeds. Mackerel can also be cooked in this way.

Click here to see A Regional Italian Cookbook for Obsessed Home Cooks.

4
Servings
601
Calories Per Serving
Deliver Ingredients

Ingredients

For the soffritto

  • 2/3 Cups extra-virgin olive oil
  • 1 red onion, chopped very finely
  • 2 stalks celery, chopped very finely
  • 1 medium-sized carrot, chopped very finely
  • Salt and freshly ground pepper, to taste
  • 2 sprigs rosemary
  • 3 bay leaves
  • Two 2-inch lengths orange zest
  • 4 baby fennel bulbs, chopped finely
  • 2 cloves garlic, crushed lightly

For the sardines

  • 2 Pounds sardines, cleaned and trimmed
  • Juice of 1/4 lemon
  • 3/4 Cups fish stock, plus more as needed
  • 3 Tablespoons extra-virgin olive oil
  • Handful of flat-leaf parsley, leaves stripped and chopped coarsely

Directions

For the soffritto

Heat the oil in a frying pan over low heat and add the onion, celery, and carrot. Season with salt and pepper, to taste. Add the herbs, zest, fennel, and garlic and cook, stirring regularly, for 15 minutes. Remove and discard the herbs.

For the sardines

Preheat the oven to 350 degrees.

Lay each sardine skin side down on a board. Spread a little soffritto on each one and roll up. Arrange in an ovenproof dish and pour in any leftover soffritto or oil. Put into the oven until the sardines are cooked through, for 10-15 minutes. Serve with roast potatoes and sautéed spinach.

Nutritional Facts

Total Fat
45g
64%
Saturated Fat
39g
100%
Carbohydrate, by difference
52g
40%
Protein
2g
4%
Vitamin A, RAE
23µg
3%
Vitamin C, total ascorbic acid
4mg
5%
Calcium, Ca
15mg
2%
Choline, total
3mg
1%
Fiber, total dietary
2g
8%
Folate, total
8µg
2%
Iron, Fe
1mg
6%
Magnesium, Mg
14mg
4%
Niacin
1mg
7%
Phosphorus, P
46mg
7%
Sodium, Na
72mg
5%
Water
209g
8%

Fennel Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Fennel Cooking Tip

Different vegetables have different cooking times – cook each type separately and then combine.