Sardinhas a Setubal Portuguese Baked Sardines
Transport your taste buds to the sunny shores of Portugal with Sardinhas a Setúbal, a traditional dish of Portuguese baked sardines that's brimming with rustic flavors and Mediterranean charm. This vibrant recipe highlights fresh sardines, marinated in a fragrant blend of extra virgin olive oil, garlic, parsley, lemon, and spices, then baked to perfection atop a bed of sweet onions and ripe tomatoes. The result is a tantalizing combination of tender, juicy fish with a crispy golden finish and a burst of zesty citrus and smoky paprika in every bite. With just 20 minutes of prep time and straightforward steps, this dish is an accessible way to explore Portuguese cuisine at home. Serve it alongside crusty bread or buttery roasted potatoes for an authentic and satisfying meal perfect for sharing. Whether you’re a seafood lover or simply curious about global flavors, this recipe is a must-try for your next dinner!
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Recipe Information
Ingredients
- 12 pieces fresh sardines
- 4 tablespoons extra virgin olive oil
- 4 cloves garlic cloves
- 2 tablespoons fresh parsley
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon paprika
- 1 teaspoon coarse sea salt
- 0.5 teaspoon black pepper
- 2 large ripe tomatoes
- 1 medium onion
Instructions
Preheat your oven to 375°F (190°C).
Clean the sardines by removing the scales, gutting, and rinsing them under cold water. Pat them dry with a paper towel.
Lightly grease a baking dish with 1 tablespoon of olive oil.
Peel and slice the garlic cloves thinly. Finely chop the parsley. Dice the tomatoes and thinly slice the onion.
Spread the sliced onion evenly across the bottom of the baking dish, followed by a layer of diced tomatoes.
Arrange the sardines on top of the vegetables in a single layer.
In a small bowl, mix the remaining olive oil, garlic slices, chopped parsley, lemon juice, lemon zest, paprika, sea salt, and black pepper.
Drizzle the seasoned olive oil mixture evenly over the sardines.
Cover the baking dish with aluminum foil and bake for 20 minutes.
Remove the foil and bake for an additional 10 minutes, or until the sardines are golden and slightly crisp on top.
Serve immediately with crusty bread or roasted potatoes, garnished with additional parsley if desired.
Nutrition Facts
Calories |
2772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 174.3 g | 223% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1448 mg | 483% | |
| Sodium | 6194 mg | 269% | |
| Total Carbohydrate | 38.6 g | 14% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 17.7 g | ||
| Protein | 258.1 g | 516% | |
| Vitamin D | 122.4 mcg | 612% | |
| Calcium | 4014 mg | 309% | |
| Iron | 32.7 mg | 182% | |
| Potassium | 5376 mg | 114% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
