Stuffed Sardines

Lots of people know The Company Shed on Mersea Island as a restaurant, where people go to feast on towering stacks of seafood; prawns, lobster, oysters and the like. I know it mostly as a brilliant fishmonger, where you can pick up some of the freshest fish around on the East Coast. These sardines were super cheap, were quick to prepare, and were delicious baked quickly with some breadcrumbs. And that's without even starting on how healthy they are for you...


  • Zest 2 Orange
  • 2 tbsp Capers
  • Mug (or so) of Breadcrumbs
  • Half a tsp Garlic Salt
  • Black Pepper

Pre heat the oven to 180˚c and line a baking tray with greaseproof paper

Ask your fishmonger to gut the Sardines, you can leave the heads on (or not; whatever you prefer)

Zest the Orange, drain the Capers and mix these with a mug or two of Breadcrumbs, half a teaspoon of Garlic Salt and lots of Black Pepper

Stuff each Sardine, and lay each one on the baking tray.  Sprinkle any excess Breadcrumbs on top and around the Sardines, but don’t cram everything too closely; you want some room for everything to get a bit crispy in the oven…

Drizzle them with a tiny amount of Rape Seed or Olive Oil, and roast for 20 – 30 mins or until the Sardines are just cooked and the crumb is crunchy and golden

Serve with a dollop of Greek Yoghurt and some Red Onions, slightly pickled in some Red Wine Vinegar for half an hour. Chopped Parsley and some Roasted Potatoes would be a fab addition too

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