Sardalya Izgara

Sardalya Izgara is a traditional Turkish grilled sardine dish that captures the essence of the Mediterranean with its fresh flavors and simple preparation. This healthy seafood dish is perfect for a light meal, offering a delightful balance of taste and nutrition.

Ingredients

• Sardines - 400 grams, cleaned and scaled
• Olive oil - 2 tablespoons
• Lemon - 1, juiced
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1/2 teaspoon

Steps

1. Preheat the grill or a grill pan over medium-high heat.
2. In a bowl, combine olive oil, lemon juice, minced garlic, chopped parsley, salt, black pepper, and paprika to create a marinade.
3. Add the cleaned sardines to the marinade and coat them thoroughly. Let them marinate for about 10 minutes.
4. Place the marinated sardines on the grill and cook for about 4-5 minutes on each side, or until the fish is cooked through and has grill marks.
5. Remove from the grill and serve immediately with lemon wedges and a sprinkle of fresh parsley on top.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 1 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

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

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