Description
Grilled sardines with lemon salsa features tender, smoky grilled sardines paired with a bright, zesty citrus salsa ready in under 30 minutes. A healthy, Mediterranean-inspired dish that’s naturally gluten-free, packed with omega-3s, and perfect for summer grilling.
Ingredients
– 24 medium fresh sardines, boned and cleaned (about 2–2.5 lbs)
– Maldon or flaky sea salt, to taste
– Freshly ground black pepper, to taste
– Olive oil, for brushing grill and fish
For the Lemon Salsa:
– 2 lemons (zest and pith removed, flesh roughly chopped)
– 1 large red onion, finely chopped
– 1 small bunch fresh parsley, finely chopped
– 1 small bunch fresh mint or cilantro (coriander), finely chopped
– 125ml (½ cup) extra virgin olive oil
– Juice of ½ lemon
– Pinch of Maldon salt
– Freshly ground black pepper, to taste
– Optional: crumbled dried red chili or finely chopped fresh chili, to taste
Instructions
- Preheat grill or barbecue to high heat. Clean and oil grates well.
- Make the salsa: Cut off tops and bottoms of lemons. Use a sharp knife to remove all zest and white pith. Roughly chop lemon flesh (remove seeds if needed).
- In a bowl, combine chopped lemons, red onion, parsley, and mint (or cilantro).
- Add olive oil, lemon juice, salt, and pepper. Stir gently.
- Let salsa sit 10–15 minutes to meld flavors. Add chili (if using).
- Grill the sardines: Pat sardines dry. Lightly brush with olive oil and season with salt and pepper.
- Place sardines on hot grill. Cook 2–3 minutes per side, until lightly charred and opaque throughout.
- Transfer to a serving platter. Sprinkle with flaky salt.
- Serve immediately with lemon salsa on the side for topping or dipping.
Notes
– Use fresh, boned sardines, frozen works too (thaw and pat dry thoroughly).
– Don’t overcook sardines are delicate and dry out quickly.
– Grill tips: Oil grates well and ensure sardines are dry to prevent sticking.
– Gluten-free & dairy-free: Naturally compliant no modifications needed.
– Herb swaps: Basil, dill, or extra parsley can replace mint/cilantro.
– Make ahead: Salsa can be refrigerated up to 24 hours; bring to room temp before serving.
- Prep Time: 15 minutes
- Cook Time: 6 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6 sardines + ¼ of salsa
- Calories: ~380
- Sugar: 4g
- Sodium: 320mg (varies with salt)
- Fat: 28g
- Saturated Fat: 5g
- Unsaturated Fat: 21g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 95mg