Grilled sardines with lemon

Fresh grilled sardines with lemon and a scattering of herbs: an inexpensive summer dish that is very rich in omega-3. Simple, tasty and full of iodine, ready in 15 minutes.

Prep: 10 min  |  Cooking: 8 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 223 kcal · 19 g protein · 1 g carbohydrate · 15 g fat

Ingredients

• 12 fresh sardines
• 2 lemons
• 2 cloves of garlic
• 2 tbsp olive oil
• parsley, salt, pepper

Method

1. Gut and rinse the sardines.
2. Brush them with oil, garlic and lemon juice.
3. Grill for 3 to 4 minutes on each side.
4. Sprinkle with parsley and serve with lemon.

Nutritional benefits

Sardines are one of the richest fish in omega-3, calcium (with the bones) and vitamin D, very good for the heart and cholesterol, and they cost very little. Grilled, they need almost no added fat. A healthy, inexpensive and naturally gluten-free dish.

Variations and substitutions

• In the oven or on the barbecue.
• With herbs: thyme, rosemary.
• Marinated escabeche-style for a change.
• Served on grilled toast.

Storage and make-ahead

Best fresh; keep for 1 day in the fridge. Also good cold.

💡 Good to know

Choose very fresh sardines (bright eyes, firm flesh): it is essential for a fish that keeps so poorly.

Related reading

Discover more high-protein recipes · cholesterol-friendly recipes · weight-loss recipes · gluten-free recipes · dairy-free recipes.

Foods in this recipe: sardines · lemons · garlic · olive oil · parsley.

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