Dinner

Sardine, Potato and Pepper Tray Bake

Name: Sardine, Potato and Pepper Tray Bake
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 120 g Sardines in tomato sauce; 200 g Potato; 100 g Red pepper; 80 g Red onion; 6 g Olive oil; One teaspoon Smoked paprika; Half a teaspoon Dried oregano; A squeeze Lemon juice

Potato, red pepper and onion roasted with smoked paprika until crisp at the edges, with tinned sardines laid on for the last ten minutes. 26 g of protein for 446 kcal.

Calories: 446kcal
Protein: 26g
Fat: 17g
Carbs: 48g

Per serving, makes 1. 10 minutes of work, then forty minutes in the oven. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Sardines in tomato sauce120 g
Tinned weight including the sauce.
Potato200 g
Raw, peeled weight.
Red pepper100 g
Red onion80 g
Olive oil6 g
Smoked paprikaOne teaspoon
Dried oreganoHalf a teaspoon
Lemon juiceA squeeze

Method

Heat the oven to 210°C. Slice the potato into rounds about half a centimetre thick, the pepper into strips and the onion into wedges.
Toss them on a tray with the oil, paprika, oregano and salt in a single layer and roast for thirty minutes, turning halfway, until the potato edges crisp.
Lay the sardines on top with their sauce spooned over and roast for ten more minutes.
Finish with lemon and black pepper.

Worth knowing

A tin of sardines is a stronger, oilier fish than a fresh fillet and stands up to the paprika. The tomato sauce from the tin bakes into the potatoes.
Single layer on the tray, or the potatoes steam. Use two trays before you pile them up.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.