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Main course · Greek

Grilled Sardines with Oregano, Lemon and Garlic

20 min Serves 4 ~400 kcal/serving ~£6.80 (£1.70/serving) Dairy-freeGluten-freePescatarian

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Ingredients

  • 800 g fresh sardines, gutted and cleaned
  • 2 garlic cloves
  • 2 tsp dried oregano
  • 4 tbsp olive oil
  • 2 lemon
  • 10 g flat-leaf parsley

Nutrition (per serving)

Calories
400 kcal
Protein
33.8 g
Carbohydrate
2.3 g
of which sugars
1.3 g
Fat
27.7 g
of which saturates
5.7 g
Fibre
2.6 g
Salt
0.43 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Crush the garlic and mix with the olive oil, the juice of one lemon and the dried oregano in a bowl.

  2. 2

    Score the sardines once on each side, rub with the mixture and season well.

  3. 3

    Heat a griddle pan or barbecue to high and cook the sardines for 3 to 4 minutes on each side until the skin is lightly charred and the flesh is cooked through.

  4. 4

    Scatter with chopped parsley and serve with wedges of the second lemon.

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