Spanish · Dinner
Grilled Sardines (Low-Chol)
Whole sardines are butterflied, brushed with olive oil, garlic and lemon, then grilled hot and fast over an open flame until the skin blisters and the flesh flakes. Served with parsley, extra lemon and grilled bread, this Spanish tapas classic keeps cholesterol and saturated fat low.
$7
10 minsPrep
8 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
381Calories
33.6gProtein
22.1gFat
13.9gCarbs
1.4gSugar
1.9gFiber
682mgSodium
78mgChol
4.1gSat Fat
720mgPotassium
140mgCalcium
3.4mgIron
9.2mcgVitamin B12
18mgVitamin C
low-cholesterol
low-carb
low-calorie
low-chol
Instructions
1
Prep
Butterfly and gut the sardines, rinse under cold water, pat dry and check the cavity is clean.
2
Marinate
Toss the sardines with olive oil, garlic, lemon juice, salt and pepper; let sit 15 minutes.
3
Grill
Heat a grill pan to high, lay sardines skin-side down and cook 3-4 minutes until skin blisters and releases from the grates.
4
Plate
Flip sardines, grill flesh side 2-3 minutes until opaque. Toast bread 1 minute per side. Arrange sardines and bread on a plate, scatter parsley and capers, finish with lemon juice and wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz180g, about 4-5 whole sardines fresh sardines, butterflied and gutted
- 2 tbsp2 tbsp olive oil
- 4 cloves4 cloves garlic
- 11 lemon, plus wedges to serve
- 2 tbsp2 tbsp fresh parsley
- 2 tsp2 tsp capers, drained
- 1/2 tsp1/2 tsp sea salt
- a pinch of black pepper
- 2 oz56g, one thick slice crusty bread, for grilling
