Sardinas a la Plancha

Sardinas a la Plancha is a simple yet flavorful Spanish dish featuring grilled sardines that are perfectly seasoned, making for a delightful snack or appetizer. This dish highlights the natural taste of the fish while providing a healthy and satisfying option for seafood lovers.

Ingredients

• Fresh sardines - 4 pieces (about 200g each)
• Olive oil - 2 tablespoons
• Sea salt - 1 teaspoon
• Fresh lemon - 1, cut into wedges
• Garlic - 2 cloves, minced
• Paprika - 1 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Preheat a grill or grill pan over medium-high heat.
2. Clean the sardines by removing the scales and innards, then rinse them under cold water. Pat dry with paper towels.
3. In a small bowl, mix the olive oil, minced garlic, paprika, and sea salt.
4. Brush the sardines generously with the olive oil mixture on both sides.
5. Place the sardines on the hot grill and cook for about 3-4 minutes on each side, or until the skin is crispy and the flesh is opaque.
6. Remove the sardines from the grill and plate them.
7. Garnish the sardines with chopped parsley and serve with lemon wedges on the side.

Nutrition

• Calories: 250
• Protein: 30 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: 0.15 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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