Sardines with fennel and orange salad recipe

(49 ratings)

Entice yourself away from cooking cod by cooking these delicious and healthy sardines. Serve with an orange and fennel salad and potatoes.

(Image credit: TI Media Limited)
Preparation Time10 mins
Cooking Time35 mins
Total Time45 mins
Nutrition Per PortionRDA
Calories568 Kcal28%
Fat26 g37%
Saturated Fat6 g30%

Entice yourself away from cooking cod by cooking these delicious and healthy sardines. Serve with a fennel and orange salad and potatoes


  • 2 tbsp olive oil
  • 2 medium potatoes, peeled and thickly sliced
  • 6 whole sardines or 4 good-sized mackerel fillets
  • 1 tsp smoked paprika
  • 2 oranges
  • 1 head fennel, trimmed
  • 4 radishes
  • A few pea shoots or watercress sprigs




  1. Set the oven to Gas Mark 6 or 200°C. Put a baking tray in the oven to heat up with 1 tbsp of the oil. Spread the potato slices out on the tray and coat them in the hot oil. Cook for 20 mins, then turn them over and cook for another 10-15 mins.
  2. Slash both sides of each fish, or the skin of the mackerel fillet, with a sharp knife. Brush with the rest of the oil, rub them with the paprika and place in a foil or Bakewell paper-lined roasting tin. Squeeze over 2 tbsp juice from 1 of the oranges. Roast the fish for the last 10-12 mins of the potatoes cooking.
  3. Meanwhile, make the salad. Segment the other orange, catching the juice in a bowl. Add the rest of the juice from the first orange, and then add the orange segments. Finely slice the fennel and radishes and add to the orange and juice.
  4. Put the fish on serving plates. Spoon over the cooking juices and serve, topped with the leaves, along with the salad and potatoes.
Top Tip for making Sardines with fennel and orange salad

Take the heads of the sardines, if you prefer.


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