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Grilled Sardines
Easy
15 minutes
4
Amount Per Serving: Calories 254; Fat 15g; Carbs 0.9g; Sugars 0g; Fibre 0.1g; Protein 29.8g; Sodium 0.8g
This is a great summer meal if you're in the mood for seafood. These sardines are seasoned simply with chilli and lemon, then popped on a griddle pan to finish cooking.
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Ingredients

  • 1 lemon, zested and juiced
  • 2 lemons, halved
  • 1 red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 tablespoons olive oil
  • 8 sardines, gutted, about 100g each
  • A few drops of Tabasco
  • Mixed salad, to serve

Method

  • In a small bowl, combine lemon zest with 2 tsp lemon juice, crushed chilli pepper, minced garlic cloves and olive oil. Season with salt and pepper.

  • Cut the sardines on one side. Rub the lemon and olive oil mixture on the sardines, making sure it reaches the slits and inside of the body cavity.

  • Place the sardines in a griddle pan over medium-high heat, cooking for 3 minutes on each side. Once they’re finished, the flesh will flake away easily.

  • Place the lemon halves next to the fish for the final three minutes of cooking.

  • Serving Suggestions: Serve the sardines with a few drops of Tabasco, the grilled lemon slices and the assorted salad.

Frozen Sardines Products

  • Sardine Fillets 1kg
  • Sardines 1kg
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