Grilled Fresh Sardines

Photo: John Autry; Styling: Cindy Barr

The average weight of a fresh sardine is 3 to 6 ounces, but they can grow up to about a pound. The number of servings and serving size will vary depending on the size of the fish you find.

Yield: 4 servings (serving size: 3 fish)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 143
  • Fat: 7.6g
  • Saturated fat: 1g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 2.3g
  • Protein: 12.7g
  • Carbohydrate: 2.8g
  • Fiber: 0.2g
  • Cholesterol: 69mg
  • Iron: 0.3mg
  • Sodium: 368mg
  • Calcium: 6mg

Ingredients

  • 1 teaspoon fennel seeds
  • 1 teaspoon ground coriander
  • 1 shallot, peeled and chopped
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt
  • 12 (3-ounce) whole dressed sardines
  • Cooking spray

Preparation

  1. 1. Combine the first 3 ingredients in a mini food processor, and process until pureed. Add olive oil and kosher salt to shallot mixture; pulse to combine. Place sardines in a shallow dish; rub inside and outside of fish evenly with shallot mixture. Cover and chill for 3 hours.
  2. 2. Prepare charcoal fire in a chimney starter; let coals burn until flames die down. Pour hot coals out of starter; pile on one side of grill. Coat grate with cooking spray; put grate in place.
  3. 3. Place sardines over direct heat; grill for 2 minutes on each side. Move fish over indirect heat, and grill for 5 minutes or until desired degree of doneness.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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