Teresa's Recipes
Sardinas a La Plancha
Sardinas a la Plancha is a beloved traditional Spanish dish that captures the essence of Mediterranean cuisine. These grilled sardines are not just a feast for the eyes; their smoky flavor and crispy skin are elevated with a drizzle of high-quality olive oil and a generous squeeze of fresh lemon juice. Perfect as a light main course or a tapas-style appetizer, this dish embodies the simplicity and freshness that characterize Spanish coastal cooking. Enjoy the delightful taste of the sea with each bite!
Ingredients
- 8-10, cleaned and scaled Fresh sardines
- 3 tablespoons, plus extra for drizzling Olive oil
- 1 teaspoon, or to taste Sea salt
- 1, cut into wedges for serving Lemon
- 2 tablespoons, chopped (optional, for garnish) Fresh parsley
Dietary Notes
- Servings: 4
- Dish Type: Main Course/Tapas
- Prep Time: 10 minutes
- Cook Time: 6 minutes
- Calories: 280
- Fat: 20g
- Carbs: 2g
- Protein: 24g
- Sodium: 450mg
- Sugar: 0g
Instructions
- Preheat your grill or grill pan to medium-high heat.
- Rinse the sardines under cold water and pat them dry with paper towels.
- In a small bowl, mix together 3 tablespoons of olive oil and sea salt.
- Brush the sardines generously with the olive oil mixture, ensuring they are well-coated.
- Place the sardines on the grill and cook for 2-3 minutes on each side, or until the skin is crispy and the fish is cooked through, with a firm texture.
- Remove the sardines from the grill and transfer them to a serving platter.
- Drizzle with extra olive oil and garnish with chopped fresh parsley, if desired.
- Serve hot with lemon wedges on the side for squeezing over the sardines.
Tips
- For an added kick, consider marinating the sardines in a mixture of olive oil, minced garlic, and red pepper flakes for 30 minutes before grilling.
- If fresh sardines are unavailable, you can substitute with mackerel or other small fish, following the same grilling method.