Sardines are one of the most nutritious and economical blue fish in the Mediterranean. Rich in omega-3, calcium, vitamin D and B12, they are grilled with crispy skin and juicy meat. The parsley and garlic vinaigrette is the classic accompaniment that highlights its marine flavor.
Mediterranean
Grilled sardines with herb vinaigrette
Grilled fresh sardines with parsley, garlic and lemon vinaigrette. Mediterranean blue fish, rich in omega-3, calcium and vitamin D.
- Spain
- Main course
- Light
- High protein
- Low sugar
- easy
10 min
Tiempo de Preparación
4
Servings
Nutrición por ración
- Calories 240 kcal
- Protein 28 g
- Fiber 0 g
- Carbohydrates 1 g
- Fat 13 g
- Sodium 350 mg
Story behind the dish
Preparation
Grilled sardines with herb vinaigrette is a preparation from Spain with easy difficulty. Reserve about 20 minutes in total (10 for mise en place and preparation, 10 for cooking). Follow the 7 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 16 medium fresh sardines (clean).
- Have ready: For the vinaigrette: 4 tablespoons extra virgin olive oil, juice of 1 lemon, 2 tablespoons parsley, 1 minced garlic, salt and pepper.
- Have ready: Coarse salt for the grill.
- Have ready: Lemon wedges to serve.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
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Clean the sardines and dry them well with absorbent paper.
Clean the sardines and dry them well with absorbent paper. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Mix all vinaigrette ingredients; booking
Mix all vinaigrette ingredients; booking. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Heat the griddle or frying pan over very high heat until smoking.
Heat the griddle or skillet over very high heat until smoking. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Salt the sardines with coarse salt just before cooking.
Salt the sardines with coarse salt just before cooking. Taste before serving: the balance between salt, acidity and fat defines the final result.
Taste before serving: the balance between salt, acidity and fat defines the final result.
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Cook for 2-3 minutes on each side depending on the size (do not move them so that…
Cook for 2-3 minutes on each side depending on the size (do not move them so they do not break). Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Serve immediately with the herb vinaigrette.
Serve immediately with the herb vinaigrette. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
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Serve with rustic bread and green salad
Serve with rustic bread and green salad. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
Chef's tips
- Do not overcook fish or shellfish: remove as soon as it becomes opaque or the clams open.
- Wash and dry the green leaves well; The residual water dilutes the dressing and dulls the texture.
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