Grilled Sardines on Toast

Ingredients (Serves 2 - Starter Portion)

For the Grilled Sardines:

• 4 fresh sardines, cleaned and gutted

• 1 tbsp olive oil

• 1 tsp lemon juice

• ½ tsp sea salt

• ¼ tsp black pepper

• ½ tsp smoked paprika

• ½ tsp garlic powder

• ½ tsp dried oregano

• ½ tsp chili flakes (optional)

For the Toast:

• 2 slices of sourdough or rustic bread

• 1 tbsp olive oil

• 1 garlic clove, halved

For Garnish & Serving:

• 1 tbsp chopped fresh parsley

• 1 tbsp capers (optional)

• ½ small red chili, finely chopped (optional)

• Lemon wedges

Instructions

1. Prepare the Sardines:

• In a bowl, mix olive oil, lemon juice, salt, pepper, smoked paprika, garlic powder, oregano, and chili flakes.

• Brush the sardines with the marinade and let them sit for 10 minutes.

1. Grill the Sardines:

• Preheat a grill pan or barbecue to medium-high heat.

• Grill sardines for 2–3 minutes per side until charred and cooked through.

1. Prepare the Toast:

• Drizzle olive oil on both sides of the bread slices.

• Grill for 1–2 minutes per side until golden and crisp.

• Rub each toast with the cut side of a garlic clove for extra flavor.

1. Assemble the Dish:

• Place a grilled sardine on each slice of toast.

• Sprinkle with chopped parsley, capers, and red chili (if using).

• Serve with lemon wedges for squeezing over the top.

Nutritional Information (Per Serving - Approximate)

• Calories: 320 kcal

• Protein: 22g

• Carbohydrates: 24g

  • Sugars: 1g

• Fats: 16g

  • Saturated Fat: 3g

• Fiber: 3g

• Sodium: 450mg

Dietary Information

✅ Dairy-Free
✅ Nut-Free
✅ High-Protein
✅ Pescatarian