Sardines (sometimes called pilchards and member of the broader herring family) are easily available fresh or frozen, and are not farmed. The humble sardine is a fatty fish and a great source of Omega-3 fatty acids. On top of that: if prepared well, tasting great! Which let Ferran Adria (chef of World famous El Bulli restaurant) to say:

"Remember that a very good sardine is always preferable to a not that good lobster."

You don't have to go to Sardinia to buy sardines: they are generally available at fish markets and stores and are one of the cheaper types of fresh fish.

Taking the Backbone out

Or not, of course. This is a point of dispute. In many Mediterranean countries you will get your sardines served with the backbone still in it. The backbone is soft and you could easily eat it; but for many of us that is a little bit too much. Removing the backbone is simple if you follow this method. Assuming the innards have already been removed, put the sardine on a wooden board, belly on the board, and with your forefinger press on the back until you feel the backbone move. Repeat over the length of the fish. The backbone has now been dislocated and can easily be removed from the inside of the fish.

Preparing for the Oven

Grease an oven pan with some olive oil. Stack the sardines, drizzle with some olive oil, squeeze some cloves of garlic over them and sprinkle with some herbs. My personal favorite is rosemary, but oregano or thyme work great as well. Add a few slices of chili and sprinkle with coarse sea salt.

Cooking

You want the fish to cook at a relatively high temperature; this way the fish will remain moist on the inside, while you will also find some crispiness on the outside. Much will depend on your oven; 180^o Celsius for about 15-20 minutes should do it. Check regularly.

Serving

Drizzle with some lemon and enjoy this delicious food with a salad.