High Protein Grilled Sardines with Garlic Lemon Marinade
Elevate your seafood game with our High Protein Grilled Sardines with Garlic Lemon Marinade—a nutrient-packed, flavor-forward recipe that’s perfect for your next grilling session! Featuring fresh, tender sardines marinated in a zesty blend of olive oil, garlic, lemon juice, parsley, and a hint of red pepper flakes, this dish combines bold Mediterranean flavors with simplicity. Ideal for busy weeknights or casual summer gatherings, these sardines are grilled to perfection in just 10 minutes, delivering a charred exterior and juicy, flaky interior. Not only rich in protein and omega-3s, but these grilled sardines are also a wonderfully healthy, low-carb choice. Serve them with a crisp green salad or roasted vegetables to balance the vibrant, citrusy punch of the marinade. Whether you’re a seafood enthusiast or trying sardines for the first time, this recipe offers a deliciously wholesome way to enjoy this sustainable fish!
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Ingredients
- 8 pieces whole fresh sardines
- 4 tablespoons olive oil
- 2 whole lemon
- 4 cloves garlic cloves
- 0.25 cup fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 1 optional lemon slices
Directions
Step 1
Clean the sardines by rinsing them under cold water, and pat dry with paper towels.
Step 2
In a small bowl, combine olive oil, juice from the two lemons, minced garlic, chopped parsley, salt, black pepper, and red pepper flakes to create the marinade.
Step 3
Place the sardines in a large shallow dish or a resealable plastic bag, and pour the marinade over them. Ensure all the sardines are evenly coated.
Step 4
Cover the dish or seal the bag and refrigerate for at least 30 minutes to allow flavors to develop.
Step 5
Preheat your grill or grill pan over medium-high heat.
Step 6
Lightly oil the grill grates to prevent sticking. Place the marinated sardines directly on the grill.
Step 7
Grill the sardines for about 4-5 minutes on each side until they are nicely charred and cooked through.
Step 8
Check for doneness; the flesh should be opaque and flake easily with a fork.
Step 9
Transfer grilled sardines to a serving platter and garnish with optional lemon slices before serving.
Step 10
Serve immediately with your choice of sides such as a fresh salad or steamed vegetables.
Nutrition Facts
| Serving size | (1021.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2234.8 |
| Total Fat 148.3g | 0% |
| Saturated Fat 30.2g | 0% |
| Polyunsaturated Fat 5.4g | |
| Cholesterol 1136mg | 0% |
| Sodium 3071.2mg | 0% |
| Total Carbohydrate 18.2g | 0% |
| Dietary Fiber 5.0g | 0% |
| Total Sugars 3.5g | |
| Protein 199.9g | 0% |
| Vitamin D 1544IU | 0% |
| Calcium 3137.7mg | 0% |
| Iron 25.8mg | 0% |
| Potassium 3555.9mg | 0% |
Source of Calories