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Sarde in soar picture

Sarde in soar

Literally meaning “tasty sardines”, these fishes are like good wine: interesting when young, but exceptionally delicious after a couple of days’ rest. It’s best to cook these sardines in big batches, to enjoy throughout the week.

Cooks in
Difficulty Easy
Eleonora GalassoStarter


  • 2 tbsp raisins
  • 1 tbsp salted capers
  • 100ml vegetable oil
  • 500g fresh sardines, cleaned
  • 50g plain flour
  • 3 tbsp extra virgin olive oil
  • 300g large white onions, sliced thin
  • 300g soffritto
  • 1 tbsp caster sugar
  • 120ml white wine vinegar
  • 2 tbsp pine nuts
  • A handful of fresh sage, chopped
  • 1 tsp salt
  • 1 tsp black pepper


1. Soak the raisins and capers together in cold water for 10 minutes, then squeeze and drain on kitchen paper.

2. Warm the veg oil over a medium heat. Dredge the sardines in the flour. Fry them for 2 minutes per side, until they become nice and golden. Drain on kitchen paper.

3. Warm the olive oil over a low heat for 2 minutes, then add the onions. Cook for 10 minutes, until brown.

4. Next, stir in the soffritto, sugar and vinegar. Add the raisins, capers, pine nuts and sage. Simmer for a few minutes. Season, to taste.

5. Spread the pan-fried sardines in a casserole and scatter with the warm sauce. Leave to rest in the fridge overnight, then serve at room temperature.

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