Grilled Sardines

A skin that snaps under the tooth, with briny and melting flesh. The smell of the grill and sea salt that recalls the seaside. The skin should be marked by the grill, almost charred in places, while the inside remains pearly.

• Prep time: 15 min
• Cook time: 6 min
• Difficulty: Easy
• Calories: 600
• Protein: 59 g
• Carbs: 2 g
• Fat: 39 g

Ingredients

• 12 piece European pilchard ( whole and gutted )
• 3 tbsp Extra virgin olive oil
• 1 piece Citrus limon (L.) Burm. f. ( in wedges )
• 2 pinch Gray sea salt
• 1 tbsp Dried Herbs de Provence
• 2 piece Garlic ( cloves halved )
• 1 pinch Black pepper ground

Instructions

1. Fish preparation

   Lightly scale the sardines under cold running water. Dry them thoroughly with a clean cloth so the skin doesn't stick to the grill. Keep the heads on to preserve the juices during cooking.

2. Seasoning

   In a dish, rub the sardines with halved garlic. Drizzle with extra virgin olive oil and sprinkle with herbes de provence. Let marinate at room temperature so the fish fat absorbs the aromas.

3. Searing and cooking

   Heat the grill very high. Place the fish down. When the skin releases easily from the grill and is well browned, flip gently. Allow 3 minutes per side. The flesh should remain supple to the touch.

4. Finishing

   Remove from heat immediately. Add a good pinch of grey sea salt and a squeeze of lemon juice to cut through the fat. Serve while still piping hot.

Chef's tips

• You don't necessarily need to gut small sardines, they retain moisture better.
• The grill must be scorching hot before placing the fish, otherwise the skin will tear.
• If you see the blood coagulate along the central bone, it is cooked.

Storage

Consume immediately. Grilled oily fish does not reheat well, it becomes rancid.