Grilled Sardines on the Plancha

A crispy, charred skin protecting briny, juicy flesh. The scent of seared fish mingled with garlic and parsley evokes the atmosphere of Spanish fishing ports.

• Prep time: 10 min
• Cook time: 6 min
• Difficulty: Easy
• Calories: 632
• Protein: 59 g
• Carbs: 2 g
• Fat: 43 g

Ingredients

• 12 piece European pilchard ( whole and gutted )
• 4 tbsp Extra virgin olive oil
• 3 piece Garlic ( finely minced )
• 20 g Flat-leaf parsley ( chopped )
• 2 piece Citrus limon (L.) Burm. f. ( in wedges )
• 1 pinch Gray sea salt

Instructions

1. Preparing the fish

   Carefully pat the sardines dry with a clean cloth or paper towel. The skin must be perfectly dry to prevent sticking and to achieve that characteristic grilled crust.

2. Aromatic chopping

   Finely mince the garlic and chop the flat-leaf parsley. Mix them in a bowl with some of the olive oil to create a fragrant oil that won't burn instantly.

3. High heat searing

   Heat the plancha until smoking hot. Lightly oil the surface. Place the sardines down: you should hear an immediate sizzle. Let them grill for 3 minutes without touching them until the skin releases naturally.

4. Finishing and seasoning

   Delicately flip the sardines. Drizzle with the garlic-parsley mixture and sprinkle with grey sea salt. Cook for another 2 to 3 minutes. Serve piping hot with lemon wedges for acidity.

Chef's tips

• The plancha must be extremely hot, almost smoking, so the skin grills instantly without sticking.
• Only flip the sardines once. If they resist when you try to lift them, they aren't grilled enough yet.
• Use grey sea salt (coarse salt) to provide a nice crunch.

Storage

Consume immediately. Grilled fish does not reheat well as it loses all its juices.