Greece, with its delicious sardines, offers us a simple but extremely tasty dish that brings out the natural flavour of these fresh fish. The tender, juicy flesh of the sardines is enhanced by a seasoning of lemon and fresh herbs such as oregano, creating an explosion of freshness on the palate. Grilled to perfection, the sardines have a crispy skin on the outside while remaining soft on the inside. Served hot, with chopped garlic and a drizzle of olive oil, these grilled sardines will transport you to a terrace in Greece, where flavours are intensely celebrated. Each bite is an invitation to travel through the delights of the Mediterranean.
Mediterranean-style grilled sardines
Ingredients for 2 to 4 people :
- 8 fresh sardines
- 2 lemons
- 2 cloves garlic, chopped
- 1 tablespoon dried oregano
- 1 tablespoon olive oil
- Salt and pepper
Preparation :
- Preheat the grill to high.
- Clean the sardines and season with salt, pepper and oregano.
- Halve the lemons and squeeze the juice over the sardines.
- Place the sardines on the grill, skin side down, and grill for about 3 minutes on each side.
- Serve the grilled sardines hot, with a little chopped garlic and olive oil.
As well as being easy and economical to prepare, this dish is an excellent source of protein and omega-3 fatty acids. It’s also a great way to explore Greek cuisine. The sardines, accompanied by lemon and fresh herbs, give it a fresh, delicious flavour, ideal for a summer meal on the terrace or a quick, nutritious lunch.
Nutritional details
- Sardines: Sardines are an excellent source of protein, vitamin D and omega-3 fatty acids. They are also rich in minerals such as calcium, iron and zinc.
- Lemons: Lemons are a good source of vitamin C and antioxidants that help protect your cells.
- Garlic: Garlic is rich in antioxidants and can also help to lower blood pressure.
- Oregano: Oregano is rich in antioxidants, fibre and minerals such as calcium, iron and zinc.
- Olive oil: Olive oil is rich in unsaturated fatty acids, which are beneficial for heart health, and also contains antioxidants.
The recipe is not only rich in protein and omega-3, but also in vitamin D, calcium and iron, while being low in calories and fat, making it a healthy and balanced choice.
Sardines and cooking
Sardines can be grilled, smoked or used to make rillettes, terrines, pâtés and mousses. Canned versions are perfect for sandwiches, pizzas, quiches and salads. They can also be marinated in olive oil with herbs and spices before cooking, and incorporated into rice or pasta dishes such as paella or moussaka. Last but not least, they are an essential ingredient in traditional Mediterranean dishes such as fish soup and escabeche.
