Grilled Sardines

Crispy charred skin protecting tender, juicy flesh. A briny aroma meets smoky high-heat cooking, finished with a sharp squeeze of fresh lemon.

• Prep time: 10 min
• Cook time: 8 min
• Difficulty: Easy
• Calories: 554
• Protein: 59 g
• Carbs: 1 g
• Fat: 35 g

Ingredients

• 12 piece European pilchard ( whole )
• 2 tbsp Extra virgin olive oil
• 2 pinch Gray sea salt
• 1 piece Citrus limon (L.) Burm. f. ( cut into wedges )
• 10 g Flat-leaf parsley optional ( chopped )

Instructions

1. Fish preparation

   Rinse the sardines under cold water without gutting them. Pat them dry thoroughly with a clean cloth. The skin must be perfectly dry to prevent sticking during cooking.

2. Seasoning

   Brush the sardines with olive oil. Generously sprinkle grey sea salt on both sides. The salt will create a protective crust.

3. High-heat cooking

   Heat the plancha or grill until smoking hot. Lay the fish down. Grill for 3 to 4 minutes per side without moving them. The skin should blister and brown.

4. Finishing

   Plate immediately. Squeeze lemon over the top and sprinkle with chopped flat parsley. The flesh should easily pull away from the central bone.

Chef's tips

• Do not gut the sardines: the entrails protect the flesh and provide fat during cooking.
• The grill or plancha must be extremely hot before contact to instantly sear the skin.

Storage

Enjoy immediately off the grill. This dish does not store or reheat well.