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Recipe Category / Seafood and Fish

Grilled sardines with asparagus

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Grilled sardines with asparagus

Method

  • Finely chop the garlic, the rosemary, and add them into a bowl.
  • Add the olive oil, the chili flakes, the paprika, the lemon zest and juice, mix with a spoon, and add the sardines into the bowl. 
  • Use the spoon to mix the ingredients well, until the mixture covers the sardines completely.
  • Cover the bowl with plastic wrap and refrigerate it for 1 hour, until the sardines are marinated. 
  • Preheat the barbecue to medium-high heat and thread the sardines, one by one, onto skewers.
  • Grease a tight-grid grill rack and spread the skewers with the sardines on it. Since the sardines will break apart if you flip them over, you should carefully flip the rack over when needed.
  • Grill them for 2-3 minutes on each side, until the sardines are golden and crispy on the outside.
  • Remove the grill rack from the heat and carefully remove the sardines.

For the asparagus

  • Trim the tough ends of the asparagus. Use a peeler to remove the green part from the bottom to the middle.
  • Add the asparagus into a bowl with the olive oil, the garlic, the lemon juice, the thyme, salt, pepper, and mix with a spoon until marinated. 
  • Cut a 20 cm aluminum foil piece and spread the asparagus, along with the marinade, on it.
  • Cover the asparagus in a foil packet and grill them for 10-15 minutes, until tender. The cooking time depends on the thickness of the asparagus.
  • Open the foil packet and flip the asparagus over, in order to turn golden on the other side as well.
  • Remove the aluminum foil from the barbecue.

To serve

  • Serve the sardines with the asparagus, garnish with lemon slices and toasted bread cut into slices.

Tip

If you want to bake the sardines in the oven, preheat the oven to 180οC (350ο F) set to fan and bake the sardines in a baking pan with a rack, threaded onto skewers, for 20 minutes. 

Prepare the asparagus as described above, and bake for 15 minutes in the foil packet. Uncover the asparagus and bake for another 5 minutes.

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Nutritional
Chart

Nutrition information per portion

183
Calories (kcal)
9 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

12.0
Total Fat (g)
17 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.4
Saturated Fat (g)
12 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

1.2
Total Carbs (g)
0 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

0.9
Sugars (g)
1 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

18.0
Protein (g)
36 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.0
Fibre (g)
4 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.41
Sodium (g)
7 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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