Mediterranean Diet Grilled Sardines with Garlic Lemon Marinade
Indulge in the rustic charm of the Mediterranean with these Grilled Sardines with Garlic Lemon Marinade, a true celebration of bold, clean flavors. This healthy and vibrant dish embodies the principles of the Mediterranean diet, featuring fresh sardines marinated in a zesty blend of extra virgin olive oil, freshly squeezed lemon juice, and minced garlic, complemented by the brightness of parsley and a touch of red pepper flakes for subtle heat. With just 20 minutes of prep and a quick grill time, this recipe delivers golden, crispy-skinned sardines that pair beautifully with a squeeze of fresh lemon. Perfect as a light main course or an impressive appetizer, these grilled sardines offer a deliciously simple way to savor the heart-healthy benefits of seafood. Serve with a crisp green salad or crusty bread for an unforgettable Mediterranean feast.
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Recipe Information
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
Instructions
Rinse the sardines under cold water and pat them dry with paper towels. Set aside.
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.
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.
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.
Preheat the grill to medium-high heat.
Remove the sardines from the marinade, allowing any excess marinade to drip off, and place them on the grill.
Grill sardines for about 4-5 minutes per side, or until the skin is crispy and the flesh is cooked through.
Remove the grilled sardines from the grill and transfer to a serving platter.
Serve immediately with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
Calories |
2669 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 173.2 g | 222% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 1448 mg | 483% | |
| Sodium | 6558 mg | 285% | |
| Total Carbohydrate | 16.9 g | 6% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 2.2 g | ||
| Protein | 253.8 g | 508% | |
| Vitamin D | 122.4 mcg | 612% | |
| Calcium | 3975 mg | 306% | |
| Iron | 31.3 mg | 174% | |
| Potassium | 4340 mg | 92% | |
*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.
