Grilled Sardines with Tomato-Fennel Marinade

10 63 103
Ingredients Minutes Calories
Prep Cook Servings
45 min 18 min 4
Grilled Sardines with Tomato-Fennel Marinade
Health Highlights
This easy, protein-rich grilled sardines recipe is a great main course or appetizer.


2 tbsp Olive Oil, Extra Virgin
1/2 stalk(s) Fennel (shaved)
1/2 cup sliced Yellow onion
1 clove(s) Garlic (crushed and chopped)
1 leaf Bay leaf
3 medium Tomato (chopped)
2 tbsp Balsamic vinegar
1/4 tsp Black pepper
1/2 tsp Sea Salt
16 gm Sardine, canned in tomato sauce, drained (fresh)


1. Stir the olive oil, onion, fennel, garlic, bay leaf, and tomatoes until the ingredients are fully combined. Arrange the sardines in a single layer in a non-reactive dish and pour the prepared tomato-fennel marinade over the fish. Cover the dish and chill it in the refrigerator for 45 minutes to 1 hour.

2. Heat the grill to high. Remove the sardines from the marinade, pat them dry, and season both sides with the salt and pepper. Remove the bay leaf from the marinade and discard it. Pour the marinade into a skillet set over medium-high heat, and sauté the ingredients until the onions and fennel are tender, about 5 minutes. Set aside to cool.

3. Grill the sardines for 4 to 6 minutes on each side, until the skin is crispy and slightly charred, and the flesh is tender and flakey. Brush both sides of each sardine with the balsamic vinegar before removing them from the grill.

4. Serve the grilled sardines warm or at room temperature with the tomato-fennel marinade.



Option to serve with a simple salad for a light, nutritious meal.

Nutrition Facts

Per Portion

Calories 103
Calories from fat 69
Calories from saturated fat 10.9
Total Fat 7.7 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 5.0 g
Cholesterol 2.4 mg
Sodium 318 mg
Potassium 262 mg
Total Carbohydrate 7.4 g
Dietary Fiber 1.6 g
Sugars 4.6 g
Protein 1.8 g

Dietary servings

Per Portion

Vegetables 1.3

Energy sources


Meal Type(s)