Sardinha na Brasa

Sardinha na Brasa is a traditional Brazilian dish featuring grilled sardines, known for their rich flavor and healthy profile. This simple yet delicious meal is perfect for a quick and nutritious dinner.

Ingredients

• Sardines - 4 whole (approximately 400g)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste

Steps

1. Prepare the sardines by cleaning and gutting them, if not already done. Rinse under cold water and pat dry with paper towels.
2. In a bowl, combine olive oil, minced garlic, lemon juice, salt, and black pepper. Mix well to create a marinade.
3. Place the sardines in the marinade, ensuring they are fully coated. Let them marinate for about 15 minutes.
4. Preheat a grill or barbecue over medium-high heat.
5. Once hot, place the sardines on the grill. Cook for about 4-5 minutes on each side, or until the skin is crispy and the fish is cooked through.
6. Remove the sardines from the grill and sprinkle with chopped parsley before serving.

Nutrition

• Calories: 250
• Protein: 30 g
• Carbs: 1 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids, which support heart health.
• Rich in protein and essential vitamins, promoting muscle health and overall wellbeing.

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