Spanish · Dinner
Grilled Whole Sardines (High-Protein)
Whole sardines butterflied and stuffed with garlicky white beans and parsley, grilled over high heat until the skin blisters and chars. Served with lemon wedges, smoked paprika and olive oil, this Spanish dish delivers concentrated protein and fiber in a single, smoky-charred package.
$7
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
420Calories
52.3gProtein
18.9gFat
11.8gCarbs
0.8gSugar
5.2gFiber
735mgSodium
178mgChol
3.6gSat Fat
980mgPotassium
220mgCalcium
4.3mgIron
9.8mcgVitamin B12
18mgVitamin C
gluten-free
mediterranean
protein-rich
low-carb
low-calorie
high-fiber
high-protein
Instructions
1
Prep
Pat the sardines dry with paper towels, then butterfly each one along the belly and press flat, keeping the fillets attached at the spine.
2
Build
Mash the cannellini beans with minced garlic, chopped parsley, 1 tablespoon olive oil, smoked paprika, salt and pepper until a coarse paste forms.
3
Grill
Brush the sardines with olive oil and grill over high heat for 3–4 minutes per side until the skin blisters and chars and the flesh flakes easily.
4
Plate
Serve the sardines hot with lemon wedges on the side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz180g, about 4-5 whole sardines whole sardines, scaled and gutted
- 5.2 oz150g cannellini beans, cooked and drained
- 4 cloves4 cloves garlic
- 44 tablespoons parsley
- 22 tablespoon olive oil, plus extra for brushing
- 11 teaspoon smoked paprika
- 1/21/2 teaspoon salt
- 1/41/4 teaspoon black pepper
- 11 lemon, cut into wedges
