Marinated Sardines

Marinated Sardines is a vibrant Greek seafood dish, featuring fresh sardines soaked in a tangy marinade that enhances their natural flavors. This dish is perfect as an appetizer or light main course, offering a delightful taste of the Mediterranean.

Ingredients

• Fresh sardines - 250 grams
• Extra virgin olive oil - 3 tablespoons
• Red wine vinegar - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced and zested
• Oregano - 1 teaspoon, dried
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Clean the sardines by removing the heads and guts, then rinse them under cold water and pat dry with paper towels.
2. In a bowl, whisk together the olive oil, red wine vinegar, minced garlic, parsley, lemon juice, lemon zest, oregano, salt, and black pepper to create the marinade.
3. Place the cleaned sardines in a shallow dish and pour the marinade over them, ensuring they are well coated.
4. Cover the dish with plastic wrap and refrigerate for at least 20 minutes to allow the flavors to meld.
5. After marinating, serve the sardines on a plate, drizzled with any remaining marinade and garnished with extra parsley if desired.

Nutrition

• Calories: 220
• Protein: 25 g
• Carbs: 2 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• High in protein, supporting muscle health and repair.

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