Spicy Sardine Fillets on Roasted Crushed Potatoes

20 minutes
Amount Per Serving: Calories 273; Fat 18.2g; Carbs 77g; Cholesterol 27mg; Sugars 0g; Fibre 5g; Protein 31.8g; Sodium 250mg
Sardines are a sustainable catch with plenty of healthy omega-3 fatty acids. Here, cooking is quick and simple. You’ll need some rustic potatoes, which are crushed, and of course delicious spices. This will make for a hearty meal.
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  • For the crushed potatoes
  • 6 baby potatoes
  • A good glug of olive oil
  • Salt & pepper
  • For the sardines
  • 8 fresh sardine fillets
  • 1/2 red onion, finely chopped
  • 1/4 cup olives, pitted and chopped
  • 2 garlic cloves, crushed
  • 2 tablespoons rice flour
  • 1 tablespoon pine nuts
  • 1 large handful of baby spinach
  • 1 large red chilli, seeded and finely diced
  • 1/2 teaspoon cayenne pepper
  • Salt & pepper to taste
  • Extra virgin olive oil
  • Lemon juice


  • Preheat oven to 200 degrees Celsius.

  • Place the potatoes in a baking dish and give them a good glug of olive oil, rub the oil all over them. Bake for 10 to 15 mins.

  • Once cooked, crushed the potatoes using a fork or a knife. Then add some olive oil and season with salt and pepper.

  • To cook the sardines, season the sardines with salt and pepper, then coat the fillets in rice flour.

  • Heat some extra virgin olive oil in a large frying pan on medium to high heat.
    Place fillets in the pan and fry for about 2 minutes on each side, or until their meat separates from the bone easily. Pull the fish off the heat and set it aside.

  • In the same pan, saute the onions, garlic, olives, pine nuts, spinach, chilli, cayenne pepper, salt and pepper.

  • Once the onions, garlic and olives are soft, add the cooked fish.

  • Serving Suggestions: Serve spicy sardines over crushed baby potatoes with a drizzle of lemon juice.

Frozen Sardines Products

  • Sardine Fillets 1kg
  • Sardines 1kg