Grilled sardines

    Grilled sardines

    19saves
    20min


    1 person made this

    About this recipe: Try this delicious method to prepare fresh sardines stuffed with herbs, mustard, and lemon.

    Ingredients
    Serves: 4 

    • 6 tablespoons chopped fresh herbs, such as parsley, chives and basil
    • 1 tablespoon Dijon mustard
    • Juice of ½ lemon
    • 12 fresh sardines, about 125g (4½ oz) each, gutted and cleaned
    • Salt and black pepper
    • Olive oil for brushing
    • Lemon wedges

    Method
    Prep:10min  ›  Cook:10min  ›  Ready in:20min 

    1. Mix the herbs, mustard and lemon juice. Rinse the sardines and pat dry. Sprinkle salt and pepper into the gutted cavities, then divide the herb mixture between the sardines, spooning it into each cavity.
    2. Brush the sardines lightly on both sides with oil. Heat a ridged griddle pan until very hot, then add the sardines and cook for 2-3 minutes on each side to brown. Reduce the heat and cook for a further 4 minutes or until cooked through.
    3. Remove to plates and sprinkle with salt and pepper. Squeeze with lemon and serve with brown bread.

    Note

    When available, sprats make an excellent substitute for sardines. You will need about 650g (1lb 7oz).

    Nutrients per serving

    Vitamins B1, B6, B12, niacin

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