Oven-Baked Sardines with Fennel and Citrus Fruits

Staff Writer
Oven-Baked Sardines with Fennel and Citrus Fruits
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
772
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.

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.

Nutritional Facts

Total Fat
58g
89%
Sugar
6g
N/A
Saturated Fat
10g
48%
Cholesterol
137mg
46%
Protein
49g
99%
Carbs
14g
5%
Vitamin A
226µg
25%
Vitamin B12
2µg
28%
Vitamin B6
0.5mg
24.9%
Vitamin C
23mg
38%
Vitamin E
9mg
43%
Vitamin K
149µg
100%
Calcium
422mg
42%
Fiber
5g
20%
Folate (food)
69µg
N/A
Folate equivalent (total)
69µg
17%
Iron
9mg
51%
Magnesium
124mg
31%
Monounsaturated
37g
N/A
Niacin (B3)
33mg
100%
Phosphorus
487mg
70%
Polyunsaturated
9g
N/A
Potassium
1473mg
42%
Riboflavin (B2)
0.7mg
40.2%
Sodium
1105mg
46%
Thiamin (B1)
0.2mg
12.5%
Zinc
4mg
29%

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