Grilled Sardines with Tomato-Fennel Marinade

Grilled Sardines with Tomato-Fennel Marinade

Health Rating
Prep Cook Ready in Servings
45 min 18 min 1 h 3 min 4
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Ingredients


2 tbsp Balsamic vinegar
1 leaf Bay leaf ((marinade))
1/4 tsp Black pepper (ground)
1/2 stalk(s) Fennel (shaved (marinade))
1 clove(s) Garlic (crushed and chopped (marinade))
2 tbsp Olive oil ((marinade))
3 plum tomato Tomato (chopped (marinade))
1/2 tsp Salt
16 sardine (12cm long) Sardine, canned in tomato sauce, drained (fresh)
45 ml chopped Yellow onion (yellow (marinade))

Instructions


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.

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 the tomato-fennel garnish aside to cool.

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.

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


Nutrition Facts

Per Portion

Calories 359  
Calories from fat 206  
Calories from saturated fat 45  
Total Fat 22.9  g
Saturated Fat 5.1  g
Trans Fat 0.0  g
Polyunsaturated Fat 4.0  g
Monounsaturated Fat 12.3  g
Cholesterol 93  mg
Sodium 934  mg
Potassium 682  mg
Total Carbohydrate 5.9  g
Dietary Fiber 1.2  g
Sugars 3.4  g
Protein 32  g

Dietary servings

Per Portion


Meat 2.0
Vegetables 0.7

Energy sources


Pygal 7% 397.981348632 109.112086989 57% 450.212530997 247.63328786 36% 300.492019906 157.871256399 7% 57% 36% Carbohydrates Fat Protein

Notes:

This easy, protein-rich grilled sardines recipe is a great main course or appetizer. Serve with a simple salad for a light, nutritious meal.
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