If you’re looking for a dish that captures the heart of Mediterranean diet, simple, wholesome, and full of flavor: this Mediterranean Baked Sardines with Veggies recipe is the one to try. Fresh sardines are baked with colorful vegetables, olive oil, lemon, and herbs for a light and nutritious meal that’s ready in under 30 minutes. It’s perfect for weeknight dinners, healthy meal prep, or even a quick family lunch by the sea.
This recipe brings together everything Mediterranean diet stands for: fresh ingredients, healthy fats, and vibrant flavors, without any complicated steps or expensive ingredients. Pair it with a side like my Greek Chickpea Salad or Mediterranean Quinoa Bowl for a complete, balanced dinner.
Table of Contents
Table of Contents
Ingredients You’ll Need For Mediterranean Baked Sardines with Veggies recipe
Serves: 4 | Prep Time: 10 mins | Cook Time: 20 mins | Total Time: 30 mins
For the sardines:
- 8 fresh sardines, cleaned and gutted
- 3 tbsp extra virgin olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp paprika
- Salt and pepper to taste
For the veggies:
- 1 medium zucchini, sliced
- 1 red bell pepper, sliced
- 1 small red onion, thinly sliced
- 1 handful cherry tomatoes, halved
- 1 tbsp olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Step by Step Instructions
- Preheat the oven: Set to 400°F (200°C) and line a baking tray with parchment paper.
- Prepare the sardines: Rinse and pat dry with paper towels. Place them on the tray.
- Make the marinade: In a small bowl, combine olive oil, lemon juice, minced garlic, oregano, paprika, salt, and pepper.
- Coat the fish: Brush the marinade over the sardines, making sure they’re evenly covered.
- Add the veggies: Arrange zucchini, bell pepper, onion, and cherry tomatoes around the sardines. Drizzle with olive oil and season with salt and pepper.
- Bake: Cook for 18–20 minutes, until the fish is tender and the vegetables are slightly caramelized.
- Garnish & serve: Sprinkle fresh parsley and an extra squeeze of lemon juice before serving.
Mediterranean Baked Sardines with Veggies
Equipment
- Baking tray
- Mixing bowl
- – Brush
- – Knife
- Cutting board
- Parchment paper
Ingredients
- For the sardines:
- 8 fresh sardines cleaned and gutted
- 3 tbsp extra virgin olive oil
- Juice of 1 lemon
- 2 cloves garlic minced
- 1 tsp dried oregano
- 1 tsp paprika
- Salt and pepper to taste
- For the veggies:
- 1 medium zucchini sliced
- 1 red bell pepper sliced
- 1 small red onion thinly sliced
- 1 handful cherry tomatoes halved
- 1 tbsp olive oil
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
Instructions
- Preheat oven to 400°F (200°C) and line a baking tray with parchment paper.
- Rinse and pat dry the sardines, then place them on the tray.
- In a small bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
- Brush the marinade evenly over each sardine.
- Arrange zucchini, bell pepper, onion, and cherry tomatoes around the sardines.
- Drizzle veggies with olive oil, season with salt and pepper.
- Bake for 18–20 minutes, until sardines are golden and vegetables are tender.
- Garnish with fresh parsley and serve with lemon wedges.
Notes
– Add black olives or capers for extra Mediterranean flavor.
– Don’t overcook — sardines bake quickly!
– Leftovers can be refrigerated for up to 2 days.
– Pairs beautifully with Greek salad, quinoa, or roasted potatoes.
Nutrition
Tips for Success
- Freshness matters: Always choose shiny sardines with clear eyes and a clean smell.
- Optional extras: Add sliced olives or capers for extra Mediterranean flavor.
- Don’t overcook: Sardines cook quickly, watch closely to keep them juicy.
- Meal prep idea: Pair leftovers with whole-grain rice, quinoa, or pasta for next-day lunches.
Serving Ideas
Enjoy these Mediterranean baked sardines with veggies alongside:
- Rosemary Garlic Roasted Potatoes for a hearty side.
- A crisp Mediterranean Cucumber Salad for freshness.
- Warm pita bread or a bowl of Cranberry Quinoa Salad with Feta & Herbs for a wholesome meal.
Nutritional Information (per serving)
- Calories: 290 kcal
- Protein: 25g
- Fat: 18g
- Carbs: 7g
- Fiber: 2g
- Omega-3 Fatty Acids: High
Disclaimer: Nutrition values are estimates based on typical ingredients. For detailed information, please refer to the FDA’s nutrition resources.
FAQ – Mediterranean Baked Sardines with Veggies recipe
Can I use frozen sardines instead of fresh ones?
Yes, just thaw them completely and pat dry before baking for the best texture.
What other vegetables can I use?
You can swap in eggplant, cherry tomatoes, or potatoes for a more filling meal.
Can I prepare this recipe ahead of time?
Definitely, assemble it a few hours early, cover with foil, and bake when ready to serve.
Are sardines healthy?
Yes! Sardines are an excellent source of protein, omega-3s, and calcium, ideal for a heart-healthy mediterranean cooking diet.
This Mediterranean Baked Sardines with Veggies recipe shows that healthy eating doesn’t have to be complicated. With simple ingredients and classic Mediterranean flavors, you’ll have a dish that’s as nutritious as it is delicious. It’s quick, budget-friendly, and perfect for family dinners.
If you loved this recipe, try our Zesty Baked Salmon with Lemon and Herbs or Crockpot Creamy Chicken Parmesan for more easy dinner ideas.