Sardines à la Plancha

Sardines à la Plancha is a vibrant French dish that highlights the rich flavors of fresh sardines grilled to perfection. This healthy BBQ delight is complemented by a zesty marinade and fresh herbs, making it a perfect summer meal.

Ingredients

• Fresh sardines - 4 medium (about 300g total)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Lemon - 1, zested and juiced
• Fresh parsley - 2 tablespoons, chopped
• Sea salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/2 teaspoon (optional)

Steps

1. Preheat the grill or plancha over medium-high heat.
2. Clean the sardines by removing the scales and guts, then rinse them under cold water and pat dry.
3. In a small bowl, mix together olive oil, minced garlic, lemon zest, lemon juice, chopped parsley, sea salt, black pepper, and red pepper flakes (if using).
4. Brush the marinade generously over the sardines, ensuring they are well-coated.
5. Place the sardines on the preheated grill or plancha and cook for about 3-4 minutes on each side, or until they are cooked through and have nice grill marks.
6. Remove the sardines from the grill and serve immediately with lemon wedges and additional parsley for garnish.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 2 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 500 mg
• Cholesterol: 90 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.2 L

Health Benefits

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

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