Grilled Sardines with Beluga Lentils

Grilled Sardines with Beluga LentilsRecipe
Photo: Lauren Rubinstein; Styling: Kim Phillips


4 servings

Recipe from

Cooking Light

Nutritional Information

Calories 521
Fat 7.3 g
Satfat 1.2 g
Monofat 3.9 g
Polyfat 1.4 g
Protein 57.9 g
Carbohydrate 57.1 g
Fiber 12.1 g
Cholesterol 90 mg
Iron 11.9 mg
Sodium 866 mg
Calcium 106 mg


2 tablespoons cardamom pods, crushed
1 1/2 teaspoons cumin seeds
3 cups water
2 cups organic vegetable broth
1 bay leaf
1 1/2 cups uncooked dried beluga lentils
1 tablespoon olive oil
1/4 cup finely chopped shallots
4 garlic cloves, minced
1/2 teaspoon salt, divided
1/2 teaspoon ground black pepper
12 (3-ounce) cleaned whole fresh sardines
Cooking spray
2 tablespoons fresh lemon juice
4 cups gourmet salad greens
3 tablespoons sherry vinegar


1. Place cardamom and cumin in a large saucepan over medium heat; cook 5 minutes or until toasted, stirring occasionally. Add 3 cups water, broth, and bay leaf; bring to a boil. Reduce heat to low; simmer 40 minutes. Strain mixture through a sieve over a bowl, reserving liquid. Discard solids.

2. Combine cooking liquid and lentils in pan; bring to a boil. Remove from heat; cover. Let stand 18 minutes or until lentils are just tender; drain.

3. Heat olive oil in a large skillet over medium-high heat. Add shallots; sauté 2 minutes or until tender. Add garlic; cook 1 minute, stirring constantly. Add lentils, 1/4 teaspoon salt, and pepper. Remove from heat; set aside.

4. Prepare grill to medium-high heat.

5. Arrange fish on grill rack coated with cooking spray; grill 4 minutes or until skin is crisp. Turn; grill 3 minutes or until desired degree of doneness. Remove from grill. Sprinkle with remaining 1/4 teaspoon salt; drizzle with juice.

6. Combine greens and vinegar. Arrange 1 cup greens on each of 4 plates; top each with 1 cup lentils. Arrange 3 sardines on each plate.