High Protein Grilled Sardines with Garlic Lemon Marinade
Elevate your seafood game with our High Protein Grilled Sardines with Garlic Lemon Marinade, a nutritious and flavorful recipe that’s perfect for weeknight meals or entertaining guests. These fresh sardines are infused with a zesty marinade made from olive oil, garlic, fresh parsley, and bold citrus notes of lemon, creating a vibrant harmony of flavors. A hint of red pepper flakes adds a subtle kick, while grilling over medium-high heat achieves irresistible charring and juicy, flaky perfection. This quick and easy recipe, ready in just 25 minutes, is packed with protein and pairs beautifully with light sides like crisp salads or steamed veggies. Whether you’re looking for a healthy dinner option or an impressive dish to serve, these grilled sardines are a Mediterranean-inspired delight you won’t want to miss!
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Recipe Information
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
Instructions
Clean the sardines by rinsing them under cold water, and pat dry with paper towels.
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.
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.
Cover the dish or seal the bag and refrigerate for at least 30 minutes to allow flavors to develop.
Preheat your grill or grill pan over medium-high heat.
Lightly oil the grill grates to prevent sticking. Place the marinated sardines directly on the grill.
Grill the sardines for about 4-5 minutes on each side until they are nicely charred and cooked through.
Check for doneness; the flesh should be opaque and flake easily with a fork.
Transfer grilled sardines to a serving platter and garnish with optional lemon slices before serving.
Serve immediately with your choice of sides such as a fresh salad or steamed vegetables.
Nutrition Facts
Calories |
2235 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 148.3 g | 190% | |
| Saturated Fat | 30.2 g | 151% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 1136 mg | 379% | |
| Sodium | 3071 mg | 134% | |
| Total Carbohydrate | 18.2 g | 7% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 3.5 g | ||
| Protein | 199.9 g | 400% | |
| Vitamin D | 38.6 mcg | 193% | |
| Calcium | 3138 mg | 241% | |
| Iron | 25.8 mg | 143% | |
| Potassium | 3556 mg | 76% | |
*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.
