Portuguese Grilled Sardines

Portuguese Grilled Sardines

Health Rating
Prep Cook Ready in Servings
20 min 45 min 1 h 5 min 1
Scheduled for:
Dinner on Friday

Ingredients for 1

Show Original

1/2 pinch Salt and pepper (to taste.)
6 sardine (7.5cm long) Sardine, canned in oil, drained (fresh not canned)
1 clove(s) Garlic (minced.)
1/2 whole lemon(s) Lemon juice
1/2 whole lemon(s) Lemon peel (zest)
1/8 cup Parsley, fresh (fresh; finely chopped.)
1/8 cup whole Green olives ( pitted and finely chopped.)
1 medium pepper(s) Green bell pepper (sliced into strips.)
1 medium pepper(s) Red bell pepper (sliced into strips.)
1 potato Red mini potato ( washed and cut into 2cm cubes.)
1 clove(s) Garlic (minced.)
1/8 cup Extra virgin olive oil
1/8 cup Parsley, fresh (finely chopped.)
1 cup Spinach

Instructions


  1. Preheat a fan-forced oven to 180ºC/350ºF/Gas mark 4
 and line two large trays with baking paper.
  2. In a medium bowl, add peppers, potatoes, 2 cloves loves garlic, and 1/4 cup olive oil. Season with a little sea salt and freshly ground black pepper and toss to coat.
  3. Lay veggies out evenly on one of the trays and place in the oven. Cook for 30 minutes, or until potatoes can pierce with a fork.
  4. Meanwhile, in a large bowl, prepare sardines by mixing together 2 cloves garlic, lemon juice and zest, parsley, green olives and sea salt and freshly ground black pepper to taste. Place sardines in the bowl in batches and coat with the marinade.
  5. When the veggies are about 10 minutes from being ready, place the sardines on the other lined tray and pour over any juices from the bowl.
  6. Place on the top rack of the oven and switch on the highest grill setting. Grill for 10 minutes on one side. Turn and grill for 5 minutes on the other side.
  7. Remove veggies from the oven and toss with parsley and spinach leaves. Serve on a plate with 3 sardines per person.

Nutrition Facts

Per Portion

Calories 576
Calories from fat 367
Calories from saturated fat 51
Total Fat 41 g
Saturated Fat 5.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.3 g
Monounsaturated Fat 25.9 g
Cholesterol 102 mg
Sodium 753 mg
Potassium 1322 mg
Total Carbohydrate 29.1 g
Dietary Fiber 9.2 g
Sugars 11.5 g
Protein 23.2 g

Dietary servings

Per Portion


Fruit 0.4
Meat Alternative 1.0
Vegetables 5.4

Energy sources


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