Lemony Baked Sardines with Olives & Capers

Sardines aren't just for toast. Fresh sardines, baked whole with lemon, olives, capers, and a drizzle of olive oil. It's a proper Mediterranean dinner that's packed with omega-3s and takes about twenty minutes from start to finish.

Ingredients (Serves 2):

• 4–6 fresh sardines, cleaned and gutted (ask the fishmonger)
• 1 lemon, sliced
• A handful of black olives
• 1 tbsp capers
• 2 tbsp olive oil
• Salt and pepper
• Crusty sourdough to serve

Method:

1. Preheat oven to 200°C (180°C fan).
2. Lay the sardines in a single layer in a baking dish.
3. Scatter with lemon slices, olives, and capers. Drizzle with olive oil. Season with salt and pepper.
4. Bake for 12–15 minutes until the sardines are cooked through and the flesh flakes easily.
5. Serve with crusty sourdough for mopping up the juices.

Why it's gut-friendly: Sardines are an omega-3 powerhouse, anti-inflammatory and brilliant for brain health. Olives and olive oil provide healthy fats. A light, Mediterranean dinner.