Grilled Sardines
Grilled sardines are a classic Mediterranean dish that celebrates the natural flavor of fresh fish. Grilling gives the sardines lightly crisp skin while keeping the flesh tender and juicy. A vibrant dressing of parsley and vinegar adds freshness and a pleasant acidity that complements the richness of the fish.
Extra virgin olive oil brings the dish together. A little oil helps the sardines cook evenly on the grill, while the rest forms the foundation of the dressing. Whisked with vinegar and a little warm water, it creates a light, silky texture that softens the acidity and carries the fresh parsley aroma across the fish.
We like to serve these sardines warm, with the dressing spooned over just before eating. They work as a light main course with roasted potatoes and a green salad, or as an antipasto before a larger meal.
Ingredients (Serves 2)
- 6 fresh whole sardines, cleaned (approximately 500 g before cleaning)
- 60 ml extra virgin olive oil (50 ml for the dressing, 10 ml for grilling)
- 20 ml vinegar
- 20 ml warm water
- 10 g fresh parsley, finely chopped
- Sea salt, to taste
Method
1. Prepare the dressing.
In a small bowl, combine the vinegar, warm water and a pinch of sea salt. Slowly whisk in 50 ml of extra virgin olive oil until the mixture becomes lightly emulsified. Stir in the chopped parsley and set aside.
2. Grill the sardines.
Preheat a grill or grill pan to medium-high heat. Pat the sardines dry, brush them with the remaining 10 ml of olive oil and season lightly with sea salt. Grill for approximately 2–3 minutes per side, until the skin is lightly crisp and the fish is cooked through.
3. Finish and serve.
Transfer the sardines to a serving platter. Whisk the dressing briefly, then spoon it generously over the warm fish. Serve immediately, with any remaining dressing on the side.
Nutrition (Per Serving)
- Calories: 401.0 kcal
- Protein: 19.4 g
- Fat: 36.5 g
- Fiber: 0.2 g
Approximate nutritional values, assuming all the olive oil is consumed and approximately 200 g of edible sardines in total.
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Garlic/Onion Note
We’ve omitted garlic and/or onion to keep the flavors focused and clear. If you like it, it would typically be added in Step 1 by whisking finely minced garlic into the dressing.