GRILLED SARDINES
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.
Provided by Martha Rose Shulman
Categories dinner, main course
Time 15m
Yield Serves four
Number Of Ingredients 6
Steps:
- 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.
Nutrition Facts : @context http, Calories 160, UnsaturatedFat 8 grams, Carbohydrate 1 gram, Fat 10 grams, Fiber 0 grams, Protein 15 grams, SaturatedFat 2 grams, Sodium 197 milligrams, Sugar 0 grams
GRILLED MONTEREY SARDINES WITH LEMON AND HERBS
Provided by Romney Steele
Categories Herb Appetizer Low Cal Backyard BBQ Dinner Lemon Summer Grill Grill/Barbecue Healthy Lemon Juice Sardine Bon Appétit Sugar Conscious
Yield Makes 6 servings
Number Of Ingredients 9
Steps:
- Place sardines in 11 x 7 x 2-inch glass baking dish. Sprinkle fish with 1 teaspoon coarse salt. Cover and refrigerate 30 minutes.
- Meanwhile, prepare barbecue (medium-high heat). Combine cilantro, parsley, and lemon peel in small bowl. Mix olives and onion in another small bowl. Brush sardines lightly with oil. Sprinkle half of herb mixture over sardines; turn to coat. Grill sardines until just opaque in center, 1 to 2 minutes per side, depending on size.
- Arrange sardines on platter. Sprinkle with olive mixture, then remaining herb mixture. Sprinkle with freshly ground black pepper. Garnish with lemon wedges.
SIMPLE GRILLED SARDINES
Grilled fresh sardines are often offered on restaurant menus, but it's very easy to make them at home, whether over hot coals or under the broiler. At the fishmonger, look for firm, shiny, glistening specimens. Sardines are a sustainable fish choice and are high in healthy omega-3 fatty acids. Most importantly, they are extremely delicious. For a Mediterranean touch, grill the fish on fig leaves: After cooking the sardines on one side, lay four fig leaves on the grill and place two fish, cooked side up, on top of each leaf to finish cooking. The fig leaves will add a subtle perfume to the sardines (they look beautiful, too), but they are not edible.
Provided by David Tanis
Categories dinner, easy, quick, seafood, appetizer, main course
Time 30m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Prepare a medium-hot charcoal fire or stovetop grill pan, or light the broiler.
- Season sardines inside and out with salt and pepper and paint both sides lightly with olive oil.
- Lay sardines on the grill and cook them on one side for about 2 minutes, until nicely browned. (Sardines rarely stick to the grill.) Carefully flip sardines and cook for about 2 minutes more, until just done.
- Transfer each portion to individual plates. Put the sliced fennel in a bowl and season with salt and pepper. Dress with about 2 tablespoons olive oil and a squeeze of lemon. Place a pile of dressed fennel evenly on each plate. Serve with lemon wedges and a sprinkle of parsley.
Nutrition Facts : @context http, Calories 297, UnsaturatedFat 8 grams, Carbohydrate 9 grams, Fat 12 grams, Fiber 4 grams, Protein 36 grams, SaturatedFat 3 grams, Sodium 683 milligrams, Sugar 5 grams
GRILLED SARDINES WITH SWEET AND SOUR LEMON-PEPPER VINAIGRETTE AND TOASTED BREAD
Provided by Bobby Flay | Bio & Top Recipes
Categories appetizer
Time 28m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Heat grill to high. Place lemon juice and sugar in a medium saucepan and bring to a boil on the grates of the grill. Cook until reduced to 1/2 cup. Remove from heat and let cool slightly.
- Place cooled lemon syrup, vinegar, salt, and mustard in a blender and blend until combined. With the motor running, slowly add the olive oil until emulsified. Stir in the pepper.
- Brush sardines with oil and season with salt and pepper on both sides. Grill for 3 to 4 minutes per side or until just cooked through.
- Brush bread on both sides with olive oil and season with salt and pepper, to taste. Grill for about 45 seconds per side. Place each slice of bread on a plate and top with a sardine. Drizzle with vinaigrette and garnish with chopped parsley.
GRILLED SWORDFISH STEAKS WITH WHOLE-LEMON DRESSING
Tender grilled swordfish steaks are topped with a bright, garlicky Mediterranean-inspired dressing of chopped whole lemon and oregano.
Provided by Rebecca Firkser
Time 30m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Pat four 4-6-oz. swordfish steaks (1"-1½" thick) dry with paper towels, then coat with 1 Tbsp. extra-virgin olive oil. Season both sides with kosher salt; set aside while you make the dressing.
- Using a sharp chef's knife, trim ends from 1 large lemon; slice into thick rounds and remove seeds. Very finely chop lemon rounds (peel, pith, and flesh) and transfer to a small bowl. (Alternatively, you can pulse in a food processor.) Mix in 5 sprigs oregano, thyme, or marjoram, leaves picked, finely chopped, 2 garlic cloves, finely grated, 1 Tbsp. capers (not drained), 2 tsp. ground coriander, 1 tsp. sugar, and ½ tsp. crushed red pepper flakes (if using). Stir in 6 Tbsp. plus 1½ tsp. extra-virgin olive oil. Season with freshly ground black pepper and more salt if needed.
- Prepare a grill for medium-high heat; oil grate. Place reserved swordfish steaks on grill; cover and grill fish, turning once, until flesh is opaque and just cooked through (an instant-read thermometer inserted into thickest part should register 130°F for medium-rare) and steaks release easily from grate, 3-5 minutes per side. Transfer to a platter.
- Spoon some dressing over swordfish and serve with remaining dressing alongside. Do ahead: Dressing can be made 1 day ahead. Cover and chill. Bring to room temperature before using.
LEMON PEPPER VINAIGRETTE
Make and share this Lemon Pepper Vinaigrette recipe from Food.com.
Provided by Marie
Categories Salad Dressings
Time 5m
Yield 1/2 cup
Number Of Ingredients 6
Steps:
- Process first 5 ingredients in a blender.
- With blender running, add oil in a slow steady stream until smooth.
- Chill until ready to use.
Nutrition Facts : Calories 2279.7, Fat 220.3, SaturatedFat 31.1, Sodium 2390.1, Carbohydrate 96.1, Fiber 35.9, Sugar 3.3, Protein 15.2
GRILLED FRESH SARDINES WITH FENNEL AND PRESERVED LEMON
Steps:
- Cook fennel:
- Heat oil in a 10-inch heavy skillet over moderate heat until hot but not smoking, then cook fennel, onion, preserved lemon rind, fennel seeds, salt, and pepper, stirring occasionally, 5 minutes. Add water and braise, covered, stirring occasionally, until fennel is very tender and slightly caramelized and water is evaporated, about 10 minutes. Keep warm, covered.
- Grill sardines while fennel cooks:
- Rinse sardines and pat dry, then spread out on a platter. Drizzle sardines with 1 tablespoon oil and sprinkle with sea salt, fennel seeds, and pepper.
- Heat grill pan over moderately high heat until hot. Oil grill pan and grill sardines, in 2 batches if necessary, turning over once, until just cooked through, 4 to 5 minutes total per batch. Transfer as cooked to a clean platter with a slotted spatula.
- Stir together lemon juice and remaining 2 tablespoons oil. Serve sardines on fennel mixture sprinkled with dill and drizzled with lemon dressing.
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