Grilled Sardines and Caper Salad Pita
Sardines grilled hard, lifted off the bone while still hot and folded into pita over a sharp salad of tomato, cucumber and capers.
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Join HomecookedIngredients
- 170 g Sardines (tinned)
- 1 Pita
- 80 g Tomato
- 1 tbsp Capers
- 1 Lemon
- 1½ tbsp Olive oil
- 60 g Cucumber (optional)
- 30 g Red onion (optional)
- 10 g Parsley (optional)
- ½ tsp Dried oregano (optional)
Method
- Wipe the sardines dry inside and out, work the dried oregano and the juice of half the lemon into the skin, then rub them over with a little of the olive oil so they do not weld themselves to the bars.
- Dice the tomato and cucumber, cut the red onion into paper half-moons, rinse the brine off the capers and fold the lot together with the torn parsley and the rest of the olive oil.
- Get a ridged pan hot enough to hurt your hand held a palm above it, then lay the sardines skin-down for four minutes without touching them, turn them once and give the second side three; handle them more than that and the skin shreds off.
- Slide the fish onto a board and, while they are still too hot to be comfortable, run a thumb down each spine and lift the two fillets clear of the backbone. A pita full of pin bones is nobody's lunch.
- Set the pita on a warm dry pan and invert a bowl over it for three minutes while you deal with the fish — it should come out bendy rather than toasted.
- Open the pita, load the caper salad in first so it catches whatever runs out of the fish, lay the fillets over it and squeeze the second half of the lemon across them.
- Fold the bread loosely instead of rolling it tight, or the soft fish turns to paste against the crease.
About Grilled Sardines and Caper Salad Pita
Grilled Sardines and Caper Salad Pita is a Greek lunch or dinner that comes together in about 21 minutes and serves 1. It fits anti-inflammatory eating.
Grilled Sardines and Caper Salad Pita: frequently asked questions
Is Grilled Sardines and Caper Salad Pita gluten-free?
As written, no — it contains Pita. You'd need a certified gluten-free swap for that ingredient to make it gluten-free.
Do I need every ingredient to make Grilled Sardines and Caper Salad Pita?
The core ingredients are essential, but you can leave out cucumber, red onion, parsley — they're optional and mainly there for extra flavor or finish.
How many servings does Grilled Sardines and Caper Salad Pita make?
This recipe makes 1 serving. In the app you can scale it up or down and the ingredient amounts adjust automatically.