Crispy Sardine Sprats

pennybenjaminMain Meals, NourishLeave a Comment

crispy Sardine

crispy SardineSardines are extremely nutritious. They’re packed with long-chain omega-3 fatty acids, calcium, protein, iron, zinc and many other minerals. They’re also a more sustainable seafood as they’re much lower down on the food chain. They are, however, not always the most tasty food! This recipe is a different take on sardines that (at least for me) makes them way more appealing with the crispy texture! You can also change up the flavour of these crispy sardine sprats with the herbs and spices you decide to put in quinoa flake crumb!

Recipe Type: GF, DF, RSF, Paleo

Serves 1
Time  30 min


  • 2-3 T EVOO
    crispy sardine

    Butterflied tubes

  • 4 raw sardine sprats (NOT tinned sardines – you want the raw or frozen then thawed tubes that have been de-headed)
  • 1/2 C quinoa flakes
  • salt and pepper
  • optional: other herbs and spices as desired (chilli flakes, cumin, turmeric etc.)

To serve: fresh lemon, garlic aioli, veggie chips of choice, fresh salad, homemade sugar-free tomato sauce or passata.


  1. Preheat oven to 200 degrees celsius.
  2. Place EVOO into a shallow dish
  3. Use your thumbs to carefully pry open the sardines down the middle so that they are butterflied (see picture to the right)
  4. Place the quinoa flakes into another shallow dish with salt pepper and herbs if using.
  5. One at a time, pick up the sardines by their tails and dip/drench in the EVOO then over to the quinoa flakes, being sure to coat the entire sardine in flakes.
  6. Place on a baking tray lined with baking paper and bake for 20 mins or until crispy and golden.
  7. Serve with your favourite veggie chips (I like eggplant and pumpkin) and fresh salad, fresh lemon and/or aioli.
crispy sardine

Crispy Sardines with a salad for lunch

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