Looking for that light and health family meal? Ditch the heavy Sunday hams and roast for refreshing oven roasted sardines – rich in cholesterol fighting omega-3 fatty acids and vitamin B-12. This recipe from popular Caribbean food blogger Chris De la Rosa of CaribbeanPot.com with have your family crying out for more.
1 lb sardines
1/4 teaspoon salt
1/4 teaspoon black pepper
3 tablespoons olive oil (divided)
2 tablespoon chopped parsley
2 cloves garlic
3-5 birds eye pepper
Finely chop the scallions, garlic and parsley. Clean sardines, rinse with lemon juice and cool water and drain dry. Cut two shallow slits at the thickest parts of the belly (both sides). Drizzle a olive oil in roasting pan, then place in sardines and other ingredients. Top with the lemon juice and the rest of the olive oil. Place a few slices of lemon between the fish. Allow to marinate for about 15 minutes. Preheat your oven to 375 and then place the baking pan on the middle rack. Roast for 10 minutes.
To really intensify the flavors, boil fish at about 500 F and give it another 4-5 minutes.