Soy-Free Grilled Sardines with Garlic Lemon Marinade
Transform your seafood game with these **Soy-Free Grilled Sardines with Garlic Lemon Marinade**, a Mediterranean-inspired delight that's bursting with bright, fresh flavors. Perfectly charred over medium-high heat, these tender sardines are marinated in a zesty blend of olive oil, minced garlic, fresh parsley, thyme, lemon zest, and juice, delivering a harmonious combination of tangy and savory notes in every bite. With a quick marinade time of just 15 minutes and a total cook time of 10 minutes, this recipe is ideal for weeknight dinners or a flavorful addition to your summer grilling menu. Serve these sardines with a refreshing squeeze of lemon for a simple yet elegant dish that's both nutritious and free of soy-based ingredients. Whether you’re a seafood enthusiast or testing the waters with sardines, this recipe guarantees a satisfying, wholesome meal that’s easy to prepare and brimming with natural goodness.
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Recipe Information
Ingredients
- 12 pieces Fresh sardines
- 4 tablespoons Olive oil
- 4 pieces Garlic cloves, minced
- 1 whole Lemon, zest and juice
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh thyme, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 pieces Lemon wedges, for serving
Instructions
Rinse the sardines under cold water and pat them dry with paper towels. Ensure that the sardines are scaled and gutted. Place them in a shallow dish suitable for marinating.
In a mixing bowl, whisk together the olive oil, minced garlic, lemon zest and juice, chopped parsley, chopped thyme, salt, and black pepper. Stir until the mixture is well combined.
Pour the marinade over the sardines, ensuring they are evenly coated. Cover the dish with plastic wrap and refrigerate for at least 15 minutes to allow the flavors to infuse.
Preheat your grill to medium-high heat. If using a charcoal grill, ensure the briquettes are spread out evenly across the bottom.
Once the grill is hot, lightly oil the grill grates to prevent sticking. Place the marinated sardines on the grill.
Grill the sardines for about 3-4 minutes on each side, or until they are cooked through and have a nicely charred exterior. The flesh should be opaque and flake easily with a fork.
Remove the sardines from the grill and transfer them to a serving platter. Serve immediately with lemon wedges on the side for additional topping.
Nutrition Facts
Calories |
2686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 173.3 g | 222% | |
| Saturated Fat | 24.3 g | 122% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 1448 mg | 483% | |
| Sodium | 6595 mg | 287% | |
| Total Carbohydrate | 16.9 g | 6% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 4.6 g | ||
| Protein | 253.5 g | 507% | |
| Vitamin D | 122.4 mcg | 612% | |
| Calcium | 3986 mg | 307% | |
| Iron | 31.8 mg | 177% | |
| Potassium | 4424 mg | 94% | |
*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.
