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Photo: Lauren Rubinstein; Styling: Kim Phillips Photo by: Photo: Lauren Rubinstein; Styling: Kim Phillips

Grilled Sardines with Beluga Lentils

Cooking Light MAY 2010

  • Yield: 4 servings

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 521
  • Fat: 7.3g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 1.4g
  • Protein: 57.9g
  • Carbohydrate: 57.1g
  • Fiber: 12.1g
  • Cholesterol: 90mg
  • Iron: 11.9mg
  • Sodium: 866mg
  • Calcium: 106mg
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Grilled Sardines with Beluga Lentils recipe

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