Grilled Sardines

Grilled sardines are a simple yet flavorful dish, showcasing the natural richness of the fish with a hint of citrus and herbs. This protein-packed seafood dish is perfect for a light summer meal or as a starter for an elegant dinner.

Ingredients

• Sardines - 4 whole (about 250g each)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Lemon - 1, juiced and zested
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Red pepper flakes - 1/4 teaspoon

Steps

1. Preheat the grill to medium-high heat.
2. Clean the sardines by removing the scales and innards; rinse under cold water and pat dry with paper towels.
3. In a small bowl, mix together olive oil, minced garlic, lemon juice and zest, chopped parsley, salt, black pepper, and red pepper flakes.
4. Brush the sardines generously with the marinade on both sides.
5. Place the sardines on the grill and cook for about 3-4 minutes on each side, or until the skin is crispy and the fish is cooked through.
6. Remove from the grill and serve immediately, garnished with extra parsley and lemon wedges if desired.

Nutrition

• Calories: 350
• Protein: 34 g
• Carbs: 2 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 500 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids, promoting heart health.
• Rich in protein, supporting muscle growth and repair.

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