March 5, 2026

Pan-Cooked Fresh Sardines

Ingredients


  • 250 g fresh sardines, cleaned and patted dry
  • 1–2 tbsp extra virgin olive oil
  • Sea salt, to taste
  • Freshly cracked black pepper



Instructions


Step 1 - Heat the pan

Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke).


Step 2 - Cook the sardines
Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan.


Step 3 - Season simply
Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan.


Step 4 - Serve immediately
Transfer to a plate and enjoy warm.


Optional:

If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes.




Nutrition and Cooking Times


| Cook time: 5-7 minutes   Serves: 1-2


Nutrient Value (per serving):  Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |

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