Sardines à la Charbon

Sardines à la Charbon is a flavorful Moroccan BBQ dish featuring grilled sardines marinated in a blend of spices and herbs, offering a delightful smoky flavor. This high-protein dish is perfect for a summer gathering or a healthy weeknight dinner.

Ingredients

• Fresh sardines - 4 medium (about 400g)
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic - 3 cloves, minced
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Red chili flakes - 1/2 teaspoon (optional)
• Lemon wedges - for serving

Steps

1. Clean the sardines by removing the scales and innards, then rinse them under cold water and pat dry with paper towels.
2. In a bowl, mix olive oil, lemon juice, minced garlic, cumin, paprika, coriander, salt, black pepper, red chili flakes, parsley, and cilantro to create a marinade.
3. Coat the sardines with the marinade, ensuring each fish is well covered, and let them marinate for at least 15 minutes.
4. Preheat your grill or BBQ to medium-high heat.
5. Once hot, place the sardines on the grill and cook for about 3-4 minutes per side, or until they are nicely charred and cooked through.
6. Remove the sardines from the grill and serve immediately with lemon wedges.

Nutrition

• Calories: 300
• Protein: 35 g
• Carbs: 6 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

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

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