Mediterranean Grilled Sardines Over Rainbow Potatoes
This recipe is excellent for anyone following a lectin-free diet and who wants to include nutritious, anti-inflammatory meals, particularly beneficial for individuals with cardiovascular concerns or those looking to improve their omega-3 intake.
Ingredients
- 12 Sardines Wild Caught sardines (fresh or canned), cleaned and scaled if fresh Look for brands that use high-quality, sustainable fisheries. Brands like Wild Planet and King Oscar are known for their high standards and commitment to quality
- 2 TBSP extra-virgin olive oil
Instructions
- Preheat your grill to medium-high heat.
- In a large bowl, combine the olive oil, lemon juice, lemon zest, parsley, thyme, minced garlic, smoked paprika, and a pinch of salt and pepper. Toss the sardines in this marinade and let sit for about 15 minutes.
- In the meantime, boil the rainbow potatoes in salted water for about 10 minutes or until just tender. Drain and toss them with a little olive oil, salt, and pepper.
- Place the potatoes on the grill in a grill basket and cook for about 10-12 minutes, stirring occasionally until golden brown and slightly crispy.
- Grill the sardines (or heat if using canned) for about 3-4 minutes if fresh, or warm the canned sardines through on the grill. Serve the grilled sardines on a bed of the rainbow potatoes, garnished with any remaining fresh herbs and a drizzle of olive oil.
Notes
Nutritional Benefits:
This Mediterranean-inspired dish is a fantastic source of Omega-3 fatty acids and Vitamin D, especially great for those looking to support heart and bone health. Sardines, being oily fish, are rich in Omega-3 fatty acids and Vitamin D, essential for reducing inflammation, supporting cardiovascular health, and maintaining healthy bones 34.Who This Recipe is Good For:
This recipe is excellent for anyone following a lectin-free diet and who wants to include nutritious, anti-inflammatory meals, particularly beneficial for individuals with cardiovascular concerns or those looking to improve their omega-3 intake.Best Time to Eat:
Enjoy this dish for lunch or dinner, as it's hearty enough to satisfy hunger while providing sustained energy for the rest of the day. The rich flavors and wholesome ingredients make it an ideal meal for sharing with family or friends.Tips for Choosing the Best Canned Sardines:
- Quality: Look for brands that use high-quality, sustainable fisheries. Brands like Wild Planet and King Oscar are known for their high standards and commitment to quality 23.
- Location: Sardines from regions like the Atlantic waters off Portugal and Spain are prized for their flavor and quality. These locations often produce sardines with firm texture and rich taste 35.
- Packaging: Opt for sardines packed in olive oil rather than water to enhance flavor and preserve the fish’s natural oils. Avoid those with additives or artificial flavors 46.
- Size and Texture: Smaller sardines tend to be softer, and their bones are less noticeable. Check whether the sardines are skinless and boneless if you prefer milder textures 56.
Tried this recipe?Let us know how it was!