Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13% of vitamin B2, and is also a good source of vitamin D, calcium, vitamin B12, and protein. Sardines are also a natural source of marine omega-3 fatty acids (EPA and DHA), which may reduce the chances of cardiovascular disease. Fresh Sardines are quite different in taste and consistency from those canned in oil. They are excellent simply grilled, or cooked on the barbecue and served with wedges of zesty lemon.
900g/2lb very fresh sardines, gutted and with head removed
Olive oil, for brushing
Ground black pepper
3 tbsp chopped fresh parsley to serve
Lemon wedges, to garnish
1. Preheat the grill (broiler) or prepare a barbecue. Rinse the sardine in water and pat dry with kitchen paper.
2. Brush the sardines lightly with olive oil and sprinkle generously with salt and paper. Place the sardines in one layer on the grill pan or barbecue rack and cook for 3-4 minutes.
3. Turn and cook for 3-4 minutes more, or until the skin begins to brown. Serve immediately, sprinkled with parsley and garnished with lemon wedges.
• Total Fat: 13.2g
• Saturated Fat: 3.2g
• Cholesterol: 121mg
• Total Carbohydrate: 0.2g (Sugars: 0.2g)
• Fibre: 0.4g
• Protein: 23.4g
• Sodium: 130mg
• Calcium: 131mg