Heart-Healthy Grilled Sardines with Garlic Lemon Marinade
Elevate your seafood dinner with this flavorful and nutritious recipe for Heart-Healthy Grilled Sardines with Garlic Lemon Marinade. Packed with Omega-3s and bursting with Mediterranean-inspired flavors, this dish highlights tender, fresh sardines infused with a zesty mix of olive oil, garlic, fresh parsley, and the bright tang of lemon. A touch of red chili flakes adds a subtle kick, while grilling brings out a perfectly charred, smoky finish. Ready in just 20 minutes of prep and 6 minutes of cooking, this quick and easy recipe is perfect for busy weeknights or impressing guests at your next barbecue. Serve with a crisp salad or roasted vegetables for a wholesome, nutrient-rich meal that’s as heart-healthy as it is delicious.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 8 pieces fresh sardines
- 3 tablespoons olive oil
- 1 whole lemon (juice and zest)
- 4 pieces garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper, freshly ground
- 0.25 teaspoon red chili flakes
Directions
Step 1
Start by cleaning the fresh sardines. Make a cut along the belly and remove the innards. Rinse them under cold water and pat dry with paper towels.
Step 2
In a small bowl, whisk together the olive oil, juice and zest of one lemon, minced garlic, chopped parsley, sea salt, black pepper, and red chili flakes until well combined.
Step 3
Place the cleaned sardines in a shallow dish in a single layer and pour the marinade over them, ensuring each sardine is well-coated. Cover with plastic wrap and let them marinate in the refrigerator for at least 15 minutes.
Step 4
While the sardines are marinating, preheat a grill or grill pan over medium-high heat.
Step 5
Once the sardines have marinated, remove them from the refrigerator. Oil the grill grates lightly to prevent the fish from sticking.
Step 6
Place the sardines on the hot grill and cook for about 2-3 minutes on each side, or until they are slightly charred and cooked through. Be gentle when flipping to avoid breaking them.
Step 7
Remove from the grill and transfer to a serving platter. Garnish with additional chopped parsley and lemon slices if desired.
Step 8
Serve immediately with a side of fresh salad or grilled vegetables for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (805.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1834.4 |
| Total Fat 120.2g | 0% |
| Saturated Fat 16.9g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 965.6mg | 0% |
| Sodium 5149.5mg | 0% |
| Total Carbohydrate 10.8g | 0% |
| Dietary Fiber 2.7g | 0% |
| Total Sugars 1.6g | |
| Protein 169.2g | 0% |
| Vitamin D 3264IU | 0% |
| Calcium 2656.5mg | 0% |
| Iron 21.3mg | 0% |
| Potassium 2914.9mg | 0% |
Source of Calories