Spanish · Dinner
Grilled Sardines (High-Protein)
Grilled fresh sardine fillets over garlicky white beans and a lemon-parsley crumb, finished with sherry vinegar and olive oil. Extra sardine fillets and cannellini beans push protein well past a standard tapas portion while keeping the char-grilled, briny, acidic profile of Spanish coastal tapas bars.
$7
12 minsPrep
10 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
516Calories
52.3gProtein
25.9gFat
24.1gCarbs
1.4gSugar
8.2gFiber
812mgSodium
187mgChol
4.9gSat Fat
980mgPotassium
230mgCalcium
4.8mgIron
9.5mcgVitamin B12
18mgVitamin C
gluten-free
mediterranean
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat sardine fillets dry with paper towel; season both sides with salt and black pepper.
2
Saute
Warm 1 tbsp olive oil in a small skillet over medium heat, add thinly sliced garlic and cook 1 minute until pale gold.
3
Grill
Heat a ridged grill pan over medium-high until smoking, brush fillets with remaining 1 tbsp olive oil, grill skin-side down 3 minutes until skin crisps and releases.
4
Finish
Flip fillets and grill flesh side 1–2 minutes until opaque; spoon warm bean mixture with paprika onto a plate, lay fillets on top, drizzle with sherry vinegar and lemon juice, scatter chopped parsley over, and serve with lemon wedges.
5
Plate
Serve immediately with lemon wedges alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 16 oz220g, about 8–10 fresh fillets sardine fillets
- 11 oz311g, drained weight cannellini beans
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp olive oil
- 2 tbsp2 tbsp lemon juice
- 4 tbsp4 tbsp parsley
- 2 tsp2 tsp sherry vinegar
- 1/2 tsp1/2 tsp smoked paprika
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 44 lemon wedges
