Olive-packed tapenade takes sardines up a notch. With omega-3–rich sardines and good-quality olive oil, this makes a satisfying dish. Tapenade keeps in the fridge for about a week, so make plenty and use it in various ways.
About this recipe
Sardines are affordable and nutrient-dense, and the saltiness and herbs in the tapenade pair well with them. We wanted to make fish easier and more delicious to eat, so we tried this combination. When we actually made it, the savory tapenade turned simple grilled sardines into something restaurant-like, and even family members who usually avoid fish enjoyed it. This is good for fish lovers, health-conscious eaters, or anyone who wants an easy, satisfying meal.Ingredients (serves 2)
- Sardines (butterflied or filleted) — 2
- Sea salt — a pinch
- Olive oil — 1 teaspoon (for cooking)
- Grass-fed butter or ghee — 1 tablespoon (for sautéing vegetables)
- Zucchini — 1/2
- Bell pepper (red or yellow) — 1/2
- —Tapenade—
- Pitted black olives — 100 g
- Capers — 10 g
- Fresh basil — 3 leaves
- Fresh thyme leaves — 1 teaspoon
- Scallion (green onion), thinly sliced — 1 stalk
- Olive oil — 1 tablespoon
- MCT oil — 1 tablespoon (or substitute 1 tablespoon olive oil)
- Lemon juice — 1 teaspoon (optional)
Method
- Make the tapenade. Put the black olives, capers, basil, thyme, green onion, olive oil, and MCT oil in a blender and pulse roughly. Leaving a little texture in the olives brings out the aroma. Taste and adjust with salt or lemon juice if needed.
- Prepare the sardines. Lightly sprinkle salt on both sides and let sit for about 5 minutes, then pat off any moisture with paper towels. If bones are a concern , remove them with tweezers.
- Prepare the vegetables. Cut the zucchini into 7–8 mm slices (about 1/4 inch) and cut the bell pepper into bite-size pieces. Heat the grass-fed butter in a frying pan and sauté the vegetables over medium heat, seasoning with sea salt.
- Cook the sardines. In a separate frying pan heat the olive oil and cook the sardines skin-side down over low–medium heat. When the skin becomes crisp, flip and finish quickly to avoid overcooking.
- Plating. Arrange the vegetables on a plate, place the sardines on top, and spoon an appropriate amount of tapenade over them. Serve with lemon if you like.
Nutrition & health points
Sardines are rich in omega-3 fatty acids (EPA and DHA), high-quality protein, and vitamin D, which are thought to support cardiovascular health and brain function. The olives in the tapenade provide monounsaturated fats and antioxidants (polyphenols). Capers and herbs enhance flavor while helping to keep salt use down, so you can feel satisfied without excessive sodium. Using MCT oil provides a quick energy source and can help sustain a feeling of fullness.Tips & variations
- Change the fish: Mackerel or Pacific saury (sanma) also work well. The trick is getting the skin nice and crisp.
- Vegetarian version: Replace the sardines with grilled eggplant or thick-cut tomatoes and top with tapenade for a satisfying dish.
- Add heat: A small amount of chopped chili in the tapenade adds a nice kick.
- Storage: Tapenade will keep in an airtight container in the refrigerator for about one week. Freezing is only recommended short-term as it can diminish flavor.