Make sure you use sustainable sardines for this delightful Mediterranean dish. You don’t need to descale or brush the fish with oil. Sardines are one of the best sources of omega-3 fatty acids.
How to Make It
- Gut the sardines—or have the fishmonger do this for you—leaving the heads and scales in place. Gutting is easily done by pushing your index finger through the soft belly and scooping the innards from the cavity. Sprinkle the flanks with salt.
- Heat a heavy-bottomed metal pan, broiler, or barbecue grill until it is really hot. Grill or broil the sardines fiercely, turning them once, until the skin blisters and turns black. Cook for 2–4 minutes on each side, depending on the thickness of the fish. Serve with quartered lemons.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 206 kcal Calories from Fat: 103.5 kcal |
|
% Daily Value*
|
| Total Fat 11.5 g 33% |
Saturated Fat 3.5 g 18% |
Trans Fat 0.0 g |
Sodium 3.3 mg 0% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |