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Roasted sardines with sun vegetable bulgur

Roasted sardines with sun vegetable bulgur is a summer dish for 4 people, ready in 40 minutes and rated easy, for €3.20 per person. The key to success is patting the sardines dry before roasting and measuring the bulgur at twice its volume in water for the right texture.

We're putting the south of France on your plate tonight, with golden roasted sardines and a bulgur with peppers, zucchini and tomatoes.

Roasted sardines with sun vegetable bulgur
Total time
40 min
Difficulty
Easy
Cost per person
€3.20
Calories per person
660 kcalcalculated by Kiloach, your weight coach
Season
Summer

Roasted sardines get a lightly crisp skin while the flesh stays tender underneath, and the bulgur, soaked in the vegetables' juices, brings a mellow base that balances the sardines' strong flavor. The diced peppers, zucchini and tomatoes keep some bite since they're cooked just enough, and a squeeze of lemon at the end lifts everything without making it too sharp.

This is a dish for summer evenings when you want to eat outside, simple enough for a weeknight once your fishmonger has scaled the sardines for you. Mon Chou suggests it for adults and teens who enjoy whole fish, served at the table with bread to mop up the bulgur.

The ingredients

4 people

Fish counter

  • fresh sardines 12

Pantry

  • bulguroften in the pantry 250 g
  • olive oiloften in the pantry 5 tbsp
  • oreganooften in the pantry 1 tsp
  • saltoften in the pantry 1 pinch
  • pepperoften in the pantry 1 pinch

Fruits and vegetables

  • red bell pepper 1
  • zucchini 2
  • tomatoes 3
  • red onion 1
  • garlic 2 cloves
  • lemon 1
  • parsley 4 sprigs

Allergens Fish, Gluten

The step by step recipe

  1. Dice the bell pepper, zucchini, tomatoes and onion into small cubes.

    Cut everything into even cubes about the size of a chickpea, the bulgur mixes in better.

  2. Sauté the onion and bell pepper in three tablespoons of oil, add the zucchini, garlic and oregano, then the tomatoes at the end of cooking. 12 min

    The tomatoes go in last, they release their juice without turning to mush.

  3. Add the bulgur to the pan, cover with hot salted water to the same level, and let it swell covered until the water is absorbed. 10 min

    Measure the water at twice the volume of the bulgur, no more, no less.

  4. Place the sardines on a baking sheet, drizzle with oil, season with salt and pepper, and roast at 230°C or broil them. 8 min

    The sardines are done when the skin starts to pucker and the back lifts slightly.

  5. Plate the bulgur, arrange the sardines on top and finish with chopped parsley and a squeeze of lemon.

    Keep a grilled lemon wedge from the baking sheet for serving, it's milder and more fragrant.

Our tips to get it right

  • Pat the sardines dry with paper towels before roasting, the skin browns better without excess moisture.
  • Cook the bulgur while the vegetables finish in the same pan, that way you skip washing an extra pot.
  • If you broil the sardines instead of roasting them, watch the last two minutes closely, the skin burns fast once it's golden.

The variations

  • Swap the sardines for whole mackerel, the cooking time stays the same.
  • For a vegetarian version, double the vegetables and stir drained chickpeas into the bulgur instead of the fish.
  • To save time, buy sardine fillets already cleaned at the fish counter, you skip the scaling and gutting step.

What to serve it with

  • A glass of chilled rosé
  • Grilled bread for dipping
  • A cucumber yogurt salad

Storage

The vegetable bulgur keeps for 2 days in the fridge in a sealed container. Cooked sardines taste best the same day, but you can reheat them gently in the oven for a few minutes. This dish doesn't freeze well, the bulgur turns mushy once thawed.

Questions about this dish

Can you make the bulgur ahead of time?

Yes, cook it the day before and reheat it in a pan with a splash of water. The sardines, though, taste best roasted right before serving.

Do you really need to scale the sardines yourself?

No, your fishmonger can do it in a few minutes if you ask. It's the most useful shortcut for saving time on this recipe.

Can you replace the bulgur with another grain?

Yes, couscous or quinoa both work well with the same vegetables. Just adjust the cooking time and water amount for the grain you choose.

How do you know when the sardines are done?

The skin starts to pucker slightly and the back lifts a bit from the bone. Count about 8 minutes at 230 degrees, no need to flip them.

How long does it take to make roasted sardines with sun vegetable bulgur?

Count 40 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in roasted sardines with sun vegetable bulgur?

About 660 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does roasted sardines with sun vegetable bulgur cost?

About €3.20 per serving, or €12.80 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, gluten. Always check the labels of the products you buy.

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