Mediterranean Diet Grilled Sardines with Garlic Lemon Marinade
Infuse bold Mediterranean flavors into your next meal with this vibrant recipe for Mediterranean Diet Grilled Sardines with Garlic Lemon Marinade. Perfectly fresh sardines are bathed in a zesty marinade of extra virgin olive oil, freshly squeezed lemon juice, minced garlic, and fragrant parsley, with a hint of red pepper flakes for a touch of heat. Grilled to golden perfection, these sardines develop a crispy, smoky skin while staying irresistibly tender inside. Ready in just 30 minutes of marinating and 10 minutes on the grill, this easy yet healthy dish is packed with omega-3s, and it pairs beautifully with grilled vegetables or a fresh green salad. Serve with lemon wedges for an extra pop of brightness, and let this Mediterranean favorite transport your taste buds to the sunny shores of the Aegean.
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Ingredients
- 12 pieces fresh sardines
- 4 tablespoons extra virgin olive oil
- 1 medium lemon
- 4 large garlic cloves
- 2 tablespoons fresh parsley
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 4 pieces lemon wedges
Directions
Step 1
Rinse the sardines under cold water and pat them dry with paper towels. Set aside.
Step 2
In a small mixing bowl, combine extra virgin olive oil, the juice of 1 lemon, minced garlic cloves, chopped fresh parsley, sea salt, black pepper, and red pepper flakes.
Step 3
Place the sardines in a large dish or a resealable plastic bag and pour the marinade over the fish. Ensure all sardines are well coated in the marinade.
Step 4
Cover the dish with plastic wrap or seal the bag and let the sardines marinate in the refrigerator for at least 30 minutes, up to 2 hours.
Step 5
Preheat the grill to medium-high heat.
Step 6
Remove the sardines from the marinade, allowing any excess marinade to drip off, and place them on the grill.
Step 7
Grill sardines for about 4-5 minutes per side, or until the skin is crispy and the flesh is cooked through.
Step 8
Remove the grilled sardines from the grill and transfer to a serving platter.
Step 9
Serve immediately with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
| Serving size | (1208.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2668.7 |
| Total Fat 173.2g | 0% |
| Saturated Fat 23.7g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 1448.4mg | 0% |
| Sodium 6558.0mg | 0% |
| Total Carbohydrate 16.9g | 0% |
| Dietary Fiber 3.8g | 0% |
| Total Sugars 2.2g | |
| Protein 253.8g | 0% |
| Vitamin D 4896IU | 0% |
| Calcium 3974.6mg | 0% |
| Iron 31.3mg | 0% |
| Potassium 4340.2mg | 0% |
Source of Calories