Heart-Healthy Grilled Sardines with Garlic Lemon Marinade
Delight your taste buds with our *Heart-Healthy Grilled Sardines with Garlic Lemon Marinade*, a Mediterranean-inspired recipe that’s bursting with fresh and vibrant flavors. Perfect for a light and nutritious meal, this dish features tender sardines marinated in a zesty blend of olive oil, lemon zest, freshly minced garlic, and a hint of red chili flakes for subtle heat. Packed with heart-friendly omega-3s and seasoned with parsley, sea salt, and black pepper, these sardines are quickly grilled to achieve a smoky, slightly charred perfection. Ready in just under 30 minutes, this protein-packed, low-calorie meal pairs beautifully with a fresh salad or grilled veggies, making it an ideal option for health-conscious food lovers. Serve these flavorful sardines with a squeeze of extra lemon to enhance the brightness of the dish! Keywords: grilled sardines, garlic lemon marinade, heart-healthy seafood recipe, easy Mediterranean recipes, quick and healthy dinner ideas.
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Recipe Information
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
Instructions
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.
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.
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.
While the sardines are marinating, preheat a grill or grill pan over medium-high heat.
Once the sardines have marinated, remove them from the refrigerator. Oil the grill grates lightly to prevent the fish from sticking.
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.
Remove from the grill and transfer to a serving platter. Garnish with additional chopped parsley and lemon slices if desired.
Serve immediately with a side of fresh salad or grilled vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
1834 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 120.2 g | 154% | |
| Saturated Fat | 16.9 g | 84% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 966 mg | 322% | |
| Sodium | 5150 mg | 224% | |
| Total Carbohydrate | 10.8 g | 4% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 1.6 g | ||
| Protein | 169.2 g | 338% | |
| Vitamin D | 81.6 mcg | 408% | |
| Calcium | 2656 mg | 204% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 2915 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
