Grilled Sardines with Sauteed Vegetables

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We all know canned sardines, but if you haven’t tried fresh sardines yet, it’s time to do so! Sardines are delicious and super healthy.

They contain plenty of good fats as well as calcium (in the bones). They can be prepared in a number of different ways, but the most common is the Mediterranean style, grilled and eaten with vegetables, nuts or grains.

This is a very simple recipe made in 10 minutes. You should ask your fishmonger to clean and empty the sardines, and to take the big bones out. You can also use frozen sardines, that have already been prepared.

grilled sardines with vegetables

If you want to have a more hearty dish, you can add 1/2 cup of quinoa per person, or some basmati rice, seasoned with 1/2 tbsp olive oil.

Serves 4 – Prep. time 10 min
12 fresh sardines (about 1 lb. – 480g once prepared)
2 zucchini
2 bell peppers
3 tbsp olive oil
2 pinches chili powder (optional)
sea salt, black pepper

Wash and slice the zucchinis, skin on.
Dice the bell peppers.

Sauté zucchinis and peppers in 2 tbsp olive oil for about 6 minutes, on medium heat. Season, to taste.

Grill or sauté the sardines in 1 tbsp olive oil for 2-3 minutes (1-1.5 minute on each face).
Season, to taste, and add the optional pinch of chili.

Serve warm sardines with vegetables.


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