Description
Perfectly char-grilled sardines served over a bed of fresh Mediterranean greens, cherry tomatoes, olives, red onion, and crumbled feta—drizzled with olive oil and lemon for a zesty, heart-healthy dish bursting with coastal flavor.
Ingredients
Units
Scale
- 6 fresh sardines, cleaned and scaled
- 2 tablespoons olive oil
- 1 clove garlic, minced
- Juice of 1/2 lemon
- Salt and freshly ground black pepper
- 4 cups mixed salad greens (arugula, spinach, romaine)
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives
- 1/4 cup green olives
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
- 2 tablespoons extra virgin olive oil
- Lemon wedges, for serving
Instructions
- In a bowl, mix olive oil, garlic, lemon juice, salt, and pepper. Rub this mixture all over the sardines and let them marinate for 10–15 minutes.
- Preheat a grill or grill pan over medium-high heat. Grill sardines for 2–3 minutes per side until charred and cooked through.
- In a large bowl or serving plate, arrange salad greens, cherry tomatoes, olives, red onion, and feta cheese.
- Top with grilled sardines and drizzle with olive oil. Sprinkle chopped parsley over the dish.
- Serve immediately with lemon wedges on the side.
Notes
- Use very fresh sardines for best flavor and texture.
- Substitute sardines with mackerel or anchovies if preferred.
- Salad can be served chilled with warm sardines on top for contrast.
Nutrition
- Serving Size: 1/2 of recipe
- Calories: 350
- Sugar: 3g
- Sodium: 620mg
- Fat: 26g
- Saturated Fat: 6g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 22g
- Cholesterol: 70mg
