Grilled Sardines

Grilled sardines are a traditional Greek dish that showcases the fresh flavors of the Mediterranean, complemented by a zesty marinade. This high-protein BBQ option is not only delicious but also quick and easy to prepare, making it perfect for a summer meal.

Ingredients

• Sardines - 4 medium (approximately 300g)
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1/2 teaspoon

Steps

1. Clean the sardines by removing the guts and scales, then rinse them under cold water and pat dry with paper towels.
2. In a bowl, mix together olive oil, lemon juice, minced garlic, chopped parsley, salt, black pepper, and paprika to create the marinade.
3. Place the cleaned sardines in a shallow dish and pour the marinade over them, ensuring they are well coated. Let them marinate for at least 10 minutes.
4. Preheat the grill to medium-high heat.
5. Once the grill is hot, place the sardines directly on the grill grates. Grill for about 3-4 minutes on each side, or until the fish is cooked through and has nice grill marks.
6. Remove from the grill and serve immediately, garnished with additional parsley and lemon wedges if desired.

Nutrition

• Calories: 300
• Protein: 30 g
• Carbs: 2 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 450 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.15 L

Health Benefits

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

Tags