Pescetarian.Kitchen

Navigation
  • Recipes
    • Main Meals
    • Salads
    • Desserts
    • Quick Snacks
    • Soups
  • Meal Plans
    • Pescetarian Diet Meal Plan
    • Vegetarian Diet Meal Plan
    • High Protein Diet Meal Plan
  • Pescetarian FAQs
    • Pescetarian Diet Weight Loss
    • Getting More Protein in Your Diet
  • Get in Touch
    • About
You are here: Home / Quick Snacks / Pan-Fried Sardine Fillets on Toast

Pan-Fried Sardine Fillets on Toast

January 6, 2020 by Laura 2 Comments

Fresh sardines are one of those awesome types of fish that I love to cook with. they’re often crazy cheap, which  means you don’t have to break the bank to eat them regularly. They’re also really good for you – full of omega-3 and those healthy kinds of fat that we all need in our diet. And they couldn’t be any easier to cook with.

Sardines on toast

This recipe is unbelievably simple. It takes about 10 minutes to make, from start to finish and yet the flavours are so powerful and each bite is so enjoyable, you’ll feel like a lot more time and care has been put into these babies.

I like to fillet my own sardines. It’s simple to do and if I’m honest, I find it quiet relaxing – but you can also just ask the fish monger to fillet them for you when you buy them. You could also use whole sardines if you want to but I think one of the best parts about sardines on toast is that they can be scoffed down with no fuss – something that’s made a little harder if you’re trying to de-bone them as you eat.

Sardines on toast

To fillet sardines, simply remove the heads, then slide a sharp knife down the length of the sardine, pressing the knife every so lightly against the spine. This will cut off the first fillet, then flip the fish over and do the same again on the other side, leaving you with 2 fillets and 1 fish skeleton to dispose of. Simple, right?

Print
Pan Fried Sardines on Toast

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Serves: 4 slices of toast (2 people)

Serving Size: 219g

Calories per serving: 484

Fat per serving: 24

Pan Fried Sardines on Toast

Ingredients

  • 12 fresh sardine fillets (from 6 sardines, which is around 1/2 lb), cleaned and gutted
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1/2 tsp salt
  • 2 garlic cloves, finely chopped
  • 1/2 red chilli pepper, finely chopped
  • 1/2 tbsp fresh parsley, roughly chopped

Method

  1. Begin by taking 1 tablespoon of the olive oil and 1 tbsp of the lemon juice and mixing them together. Then brush each of the sardine fillets with this mixture and sprinkle the salt over them.
  2. Next, place a large saucepan on a medium heat and add 1 tablespoon of olive oil to the pan. When it is hot, add in the garlic and chilli and fry for 2 minutes.
  3. Place the sardine fillets skin side down in the pan and leave to cook for around 3 minutes, until the fresh has turned white and less translucent. At the same time, toast the bread.
  4. Plate up the toast and place 3 sardine fillets on each slice. Use the remaining olive oil and lemon juice to drizzle over the sardines, then sprinkle with parsley and serve!
3.1
https://pescetarian.kitchen/fresh-sardine-fillets-toast/
Copyright Pescetarian.Kitchen

Sardines on toast

sardines on toast nutritional infromation

  • 4/5
  • 8 rates
8 ratesX
Yuk! Not great Tastes okay Yum 🙂 Delicious!
12.5% 0% 12.5% 25% 50%
4/58
Get Weekly Recipes Straight to Your Inbox

Filed Under: Quick Snacks Tagged With: bread, chilli, garlic, lemon, olive oil, parsley, sardines, Under 20 Minutes, under 500 calories

About Laura

Cupcake extraordinaire, carrot-lover and hater of anything banana-based!

« Pescetarian Christmas: A Christmas Dinner Without the Meat

Comments

  1. Drake Soltez says

    January 26, 2018 at 9:18 pm

    This sounds delicious! I have a question, can i use sardines from a can?

    Reply
    • Matt says

      January 27, 2018 at 3:40 pm

      Absolutely!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Get Our Latest Recipes!

Meet Laura

Laura from Pescetarian Kitchen Hi and welcome to Pescetarian Kitchen. My name is Laura and this is where I share the very best recipes that I’ve made, photographed and (my favourite part) eaten! Read more.

View in French →

Vegan Red lentil curry
Seafood Paella Recipe
Thai Vegetable Massaman Curry
Tomato & Prawn Risotto #seafood #italian #recipe #shrimp
Coconut fish curry
Prawn linguine with tomato and asparagus