Baked sardines with salsa verde

Baked sardines with salsa verde

Eat yourself younger with these delicious recipes from Nutritionist and author, Christine Bailey.

Salsa verde is a summery herb dressing and a perfect match for fish. Here, watercress is added to the sauce for a peppery punch, as well as providing valuable detoxifying nutrients, including B vitamins, zinc, potassium, vitamin E and vitamin C. This light, high protein dish takes minutes to prepare and can be simply served with a mixed salad or steamed vegetables.

Serves 2

Preparation time: 10 minutes

Cooking time:  25 minutes


  • 6-8 sardines, gutted and scaled
  • Zest and juice of 1 lemon

Salsa verde:

  • 100g watercress leaves
  • 2tbsp chopped flatleaf parsley
  • 1 spring onion, roughly chopped
  • 1 small garlic clove, roughly chopped
  • 1 lemon, zest only
  • 1tbsp capers, rinsed and drained
  • 2tbsp extra virgin olive oil
  • Sea salt and pepper


  • Preheat the grill.
  • Put the sardines on a baking tray lined with parchment. Season the fish with salt and pepper and drizzle with a little lemon juice and zest. Grill or bake in the oven until cooked through.
  • Meanwhile, bring a small pan of salted water to the boil. Add the watercress leaves and cook for a minute. Drain and refresh the watercress in ice-cold water.
  • Transfer the watercress to a food processor, add the remaining ingredients and process to a purée. Season, to taste, with salt and freshly ground black pepper.
  • Serve the sardines with the salsa verde.
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