What to do about seafood? Nutritionists say we should eat more, that many types of fish are nutritious and contain fats that seem to protect the heart. I know from experience that many of them can make for fine meals.
If you’ve only had sardines from a can, you may turn up your nose at them. Fresh ones will change your mind. Brush them with olive oil, toss a few sprigs of rosemary onto a hot grill, and grill them. Sardines take two to three minutes to grill and about that long to eat. They’re a rare treat and a great nutritional package, containing omega-3 fats, selenium, vitamin B12, calcium, niacin and phosphorus.
Ingredients
- 24 medium or large sardines, cleaned
- 2 tablespoons extra virgin olive oil
- Salt
- freshly ground pepper
- A handful of fresh rosemary sprigs
- Lemon wedges
- Nutritional Information
Nutritional analysis per serving (4 servings)
1219 calories; 49 grams fat; 12 grams saturated fat; 15 grams monounsaturated fat; 15 grams polyunsaturated fat; 0 grams carbohydrates; 0 grams dietary fiber; 0 grams sugars; 179 grams protein; 530 milligrams cholesterol; 1152 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Serves four
Preparation
- Prepare a hot grill, making sure the grill is oiled. Rinse the sardines, and dry with paper towels. Toss with the olive oil, and season with salt and pepper.
- When the grill is ready, toss the rosemary sprigs directly on the fire. Wait for the flames to die down, then place the sardines directly over the heat, in batches if necessary. Grill for a minute or two on each side, depending on the size. Transfer from the grill to a platter using tongs or a wide metal spatula, and serve with lemon wedges.
- Advance preparation: This is a last-minute preparation, but you can rinse and dry the fish hours ahead. Keep in the refrigerator.
15 minutes
Dining and Cooking