SERVES 4
Fresh sardines are inexpensive and delicious. Plus, they are nutritional treasures and a refreshing summer meal when served with a Greek Salad.
¼ cup olive oil
2 garlic cloves, minced
1 tablespoon freshly chopped parsley
4 teaspoons freshly chopped thyme
Sea salt
Freshly ground black pepper
8 medium fresh sardines, gutted
In a bowl, combine the olive oil, garlic, parsley, thyme, salt, and pepper. Add the sardines, stir to coat, and place them in the refrigerator, covered, to marinate for 1 hour.
Heat a grill to medium-high. Remove the sardines from the marinade and grill for 3 to 4 minutes per side, depending on size, until the flesh flakes and the skin is nicely crisped. Brush with the marinade in the first half of the cooking time. Season to taste and serve.
| Nutritional Profile | |
| Serving size: 2 sardines | |
|---|---|
| Calories: | 214 |
| Protein: | 11 g |
| Fiber: | less than 1 g |
| Fat: | 19 g |
| Saturated fat: | 3 g |
| Sodium: | 562 mg |
| Vitamin A: | 148 IU |
| Vitamin C: | 2 mg |
| Vitamin D: | 202 IU |
| Vitamin E: | 4 IU |
| Zinc: | 1 mg |
| Beta-carotene: | 57 µg |
| Lutein and zeaxanthin: | 61 µg |
| Omega-3 fatty acids: | 1 g |