Close up overhead photo of Mediterranean Crusted Sardines on a plate, ready to be served

Eat and Love – Italian Crusted Sardines | RecipeTin Eats


Here’s the perfect recipe for the sardine-shy: Take fresh, boneless sardine fillets. Coat with a bold Italian breadcrumb crust flavoured with lemon, garlic, herbs, capers and pecorino cheese. Now just flash fry in a hot pan until crispy. It’s an explosion of flavour and texture that’s cooked in 2 1/2 minutes flat, making it one of the fastest fish recipes around!

Close up overhead photo of Mediterranean Crusted Sardines on a plate, ready to be served

Sardine recipe

Sardines are one of the most underrated fish around. They are rich in flavour, cheap and good for you (they’re packed with heart-healthy omega 3’s). They’re also a fast-breeding and sustainably fished species.

Many cultures revere the humble sardine, especially when pulled sparkling fresh from the sea. In Sicily, Italians love to roll up sardines stuffed with breadcrumbs, garlic, herbs and a little tangy hard cheese, then bake them or throw them on a hot barbecue.

It’s this southern Italian take on sardines that we’re drawing inspiration from today. The flavours of Sicily – lemon, pine nuts, chilli, garlic, herbs, pecorino and olive oil – are a winning match for the robust flavour of sardines!

This recipe is an excellent one for the sardine-wary or first-timers because:

  • There’s no bones to worry about. We’re using pre-filleted sardines today. However for the record, sardine bones are so small and soft you can actually eat them!

  • The intense crust flavours stand up to the stronger flavour of sardines; and

  • It’s really quick and easy.

This is a really quick sardine recipe with big Italian flavours that’s great for sardine first-timers.

Mediterranean Crusted Sardines on toast
Overhead photo of plate of Mediterranean Crusted Sardines

Sardines for this recipe

As mentioned above, we’re using pre filleted sardines in this recipe. The guts and bones are removed, and the sardines come butterflied, as shown below.

Ingredients for Mediterranean Crusted Sardines

They can be purchased from fish mongers fresh and sometimes packaged at fresh produce stores such as Harris Farm in Sydney (packet below).

Filleting your own is not particularly difficult but it’s a little fiddly to do well. So I will be mighty impressed if you do! Leave a comment below to brag! 😂

If they come vacuum-packed (as pictured below), they can have a shelf life of a couple of weeks. Fresh sardines that aren’t packaged however have a short shelf life, like all oily fish. Use preferably the same day you buy them or at the latest the next day.

Packet or fresh filleted sardines, ready to be eaten

Other fish that can be used

This recipe works beautifully with both oily and non-oily fish. The fillets just need to be fairly small and thin with a flat flesh surface. This makes it suitable for the crust to adhere and for the fish to cook through before the crust burns. Other fish that can be used for this recipe as written include:

  • bream (small)

  • flounder

  • sole

  • herring

  • blue mackerel

  • sea mullet

  • river trout

Use your judgement for quantity – enough for 2 people. Also the cook time will need to be adjusted slightly for the thickness of the fillet you use.

Ingredients for the Italian Crust and Topping

Here’s what you need for the flavour-loaded crust! There’s quite a few substitution options, so don’t be concerned if you don’t have everything.

Ingredients in crust for Mediterranean Crusted Sardines
  • Anchovies – We’re using this as the seasoning (salt) in the crust mixture. “But, will it be too fishy??” I hear you you wondering. NO! Finely minced, once it’s mixed up withe everything else then cooked, you’re just left with brilliant savoury flavour and no trace of anchovy flavour.

    Anchovies are a secret ingredient and umami-booster in many classic recipes. Think Italian Puttanesca pasta, French Cafe de Paris (steak butter!), tapenade and everybody’s favourite Caesar Salad Dressing. Chefs know even roast lamb benefits from a few cheeky fillets stuffed or mashed into the flesh.

    Finely chopping anchovy fillets is best but for convenience, paste can be used. If you’re immovable on the question of anchovies (but … why??!), leave it out and add more pecorino instead.

  • Pecorino (or parmesan) – Another savoury flavour-booster in this crumb, and also helps make the crumb extra crispy when fried up!

  • Panko breadcrumbs – A Japanese breadcrumb favoured for the extra-crispy coating it gives crumbed foods. You can buy it at most big supermarkets (Coles, Woolworths) in the Asian foods section and Asian stores. Substitute with regular breadcrumbs if you can’t find it.

  • Garlic – Hard to find an Italian recipe without!

  • Lemon – We use zest here to bring a beautiful perfume of fresh lemon flavour to the crust. Really, don’t skip this!

  • Capers – Briny goodness to balance out the big savoury flavours going on in this crust. Don’t have capers? Substitute with finely chopped gherkins or even green olives, for a similar flavour effect.

  • Pine nuts – A classic Sicilian ingredient! The creamy nuttiness works brilliantly with sardines. Substitute with: almonds, macadamias or pecans.

  • Parsley, chilli, onion topping – For a fresh touch and sprinkle of colour, and some theatrics as they sizzle dramatically when you douse with the hot oil!

    Spiciness – The chilli we’re using here are large chillis which a barely spicy. Rule of thumb is: the larger the chilli, the less spicy they are! But if you’re concerned, leave them out and use more parsley instead.


How to make Italian Crusted Sardines

There’s a bit of mincing and grating to get the crunchy crumb coating prepared (and boy is it worth it!). But the actual assembling and cooking part is super quick. 2 1/2 minutes on the stove!

How to make Mediterranean Crusted Sardines
  1. Crumb mixture – Mix the ingredients together in a bowl then spread on a small plate.

  2. Prepare sardines – Pat the sardines dry with a paper towel, and sprinkle both sides with salt and pepper. Then sprinkle just the skin side with paprika which we will not coat with the crumb, we only coat the flesh side.

  3. Press flesh side into the crumb mixture. You won’t get full, thick breadcrumb coverage because we’re not using the usual egg-flour dredge. The amount that sticks naturally is exactly what we want. Sardine fillets are small and thin, so we don’t want to overwhelm with too much crumb. This is also the reason why we only coat one side.

    Don’t worry, it will adhered quite firmly once cooked, thanks to the pecorino cheese (second best food glue after egg).

  4. Repeat with remaining sardines then put on a plate, breadcrumb side up.

How to make Mediterranean Crusted Sardines
  1. Pan fry – Cook the sardines for 60 seconds skin side down first. Then turn carefully – I use a spatula and a butter knife for extra control – and cook the crust side for 90 seconds or until golden and crispy.

    Place the sardines in the skillet in an orderly manner so you turn them in the same order you added them into the pan. This is important for recipes like this where the food is on the stove for such a short period of time.

  2. Crispy! This is what you are looking for before removing from the skillet – golden and crispy. We want that crisp! Err, and the golden too for that matter. 😂

  3. Topping – Remove the sardines onto a serving plate, crust side up. Then sprinkle with the Topping.

  4. The dramatic sizzle! The oil we used to pan fry the sardines is infused with flavour, so we will not be wasting it! It will also have a lovely red tinge to it, thanks to the paprika.

    So pour the hot residual oil in the pan over the sardines, and enjoy the dramatic sizzle! In fact, why not do this at the table, to impress? 😇

It will sizzle dramatically when you pour the oil over!
Overhead photo of plate of Mediterranean Crusted Sardines

What to serve with Italian Sardines

To make this into an instant meal, serve on toast or – for even better crunch factor – crostini. I like to use the thin baguettes and slice on an angle to make long crostini. Brush with oil, sprinkle with salt, bake until crispy. The the magic finishing touch – lightly rub with the cut face of a raw garlic clove. Also the secret Italians use for amazing Bruschetta!

How to make crostini
Mediterranean Crusted Sardines on toast

Side salad

As for some fresh greens, a big, fat, juicy Greek Salad would be absolutely on theme here, as would an Italian Panzanella or a Tomato Salad with Olive Tapenade. Here are a few more suggestions:

And if you’re ever feeling indecisive, you know you always have our ultimate fall back – The Great Garden Salad! – Nagi x


Watch how to make it

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Close up overhead photo of Mediterranean Crusted Sardines on a plate, ready to be served

Italian Crusted Sardines

Servings2

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Recipe video above. Here’s the perfect recipe for the sardine-shy: coat filleted sardines with an assertive Italian crust flavoured with lemon, garlic, herbs, capers and pecorino, then pan fry until crispy. It’s an explosion of flavour and texture cooked in 2 1/2 minutes flat, making it one of the fastest fish recipes around!Excellent recipe for the sardine wary or first timers – no bones to worry about, and the intense Mediterranean flavours balance out any concerns about the fishy flavour of sardines.

Instructions

Crust sardines:

  • Prepare sardines: Pat sardines dry with paper towel. Sprinkle both sides of each sardine with the salt and pepper. Sprinkle the skin side only with the paprika.

  • Crust flesh side: Press flesh side only firmly into the breadcrumbs – it won’t completely cover, that’s what we want (Note 6). Place on plate, breadcrumb side up. Repeat with remaining sardines.

Cooking sardines:

  • Pan fry sardines: Heat oil in a large non stick skillet over medium high heat. Place sardines in, skin side down. Cook for 60 seconds, then carefully turn. Cook the crust side for 90 seconds or until golden and crispy.

  • Topping & oil drizzle: Remove sardines onto plate, crust side up. Sprinkle with Topping. Pour remaining hot oil over sardines – enjoy the sizzle!

  • Serve immediately! Ideal served with crostini for the ultimate sardines on toast. See in post for side salad pairings.

Recipe Notes:

1. Sardines – For ease of use, quick cooking and to avoid the question of whether to eat or not to eat the bones (I eat them!), I’ve opted for sardine fillets here ie. butterflied open, bones removed. They are sold in packets at fish stores and at Harris Farms here in Sydney.
Size – Sardines differ in size, I’ve used small ones. If you have larger, just use less sardines.
Other fish that can be used for this recipe as written include – bream, flounder, herring, blue mackerel, river trout. They need to be fairly thin fish with a flat surface suitable for the crust to adhere. Use your judgement for quantity – enough for 2 people. Also the cook time will need to be adjusted for the thickness of the fillet you use.
2. Panko breadcrumbs – Japanese breadcrumb favoured for the extra-crispy coating it gives crumbed foods. You can buy at most big supermarkets (Coles, Woolworths) in the Asian foods section and good grocers. Substitute with regular breadcrumbs if you can’t find it.
3. Pine nuts – An idea swiped from Italian sardine dishes, because it just works so well with sardines.
To toast – Preheat a small skillet with no oil over medium heat. Add pine nuts and cook, shaking the pan regularly, until it’s kissed with golden and it smells nutty. Remove from skillet immediately, let cool slightly then finely chop.
Substitute with – almonds, macadamias or pecans.
4. Anchovies – Adds depth of flavour and salt (but so much more flavour than just plain salt!). Does not make the crumb taste fishy, it just adds great savoury flavour. Substitute with 3/4 teaspoon of anchovy paste.
5. Capers – Can substitute with finely chopped gherkins or even green olives, for a similar flavour effect.
6. Crust – Sardines are pretty small and thin, so we don’t want to overwhelm with too much crust. Whatever adheres by pressing the sardines into the breadcrumbs is all we need (without oil or egg + flour for dredging).
7. Nutrition per serving, assuming all the oil is consumed. I thoroughly encourage you to mop the plate clean with bread!

Nutrition Information:

Calories: 497cal (25%)Carbohydrates: 12g (4%)Protein: 20g (40%)Fat: 42g (65%)Saturated Fat: 6g (38%)Polyunsaturated Fat: 4gMonounsaturated Fat: 22gCholesterol: 43mg (14%)Sodium: 554mg (24%)Potassium: 266mg (8%)Fiber: 1g (4%)Sugar: 1g (1%)Vitamin A: 298IU (6%)Vitamin C: 2mg (2%)Calcium: 370mg (37%)Iron: 2mg (11%)

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