Grilled Fresh Sardines with Fennel and Preserved Lemon

Gluten Free
Dairy Free
Health score
35%
Grilled Fresh Sardines with Fennel and Preserved Lemon
25 min.
6
275kcal

Suggestions


Experience the delight of the Mediterranean right in your kitchen with our Grilled Fresh Sardines with Fennel and Preserved Lemon recipe. This scrumptious dish is not only gluten-free and dairy-free, but it's also a celebration of fresh ingredients that come together in a symphony of flavors. The mild, rich taste of fresh sardines pairs beautifully with the aromatic crunch of fennel, while the tangy notes of preserved lemon add a unique brightness that enhances each bite.

Perfect for a leisurely lunch or an impressive dinner, this dish is designed to serve six, making it ideal for gatherings with family or friends. In just 25 minutes, you can whip up a meal that’s not only healthy, with around 275 calories per serving, but also visually captivating. The golden-brown grilled sardines laid atop a warm bed of tender fennel and onions, sprinkled with fresh dill, will surely impress any dinner guest.

Whether you’re an experienced cook or just starting out, the straightforward approach makes this recipe accessible to everyone. With a few simple steps, you’ll create a stunning focal point on your table that bursts with flavor and nutrition. So fire up that grill and prepare to indulge in a dish that truly embodies the essence of fresh, seasonal cooking!

Ingredients

  • 0.1 teaspoon pepper black
  • medium fennel bulb halved lengthwise cut into 1/2-inch-wide wedges (sometimes labeled "anise";)
  • 0.3 teaspoon fennel seeds crushed
  • 0.3 cup optional: dill fresh coarsely chopped
  • 24 ounces sardines fresh cleaned
  • teaspoons juice of lemon fresh
  • teaspoons simple preserved lemons white finely chopped (zest and pith)
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5  onion red cut into 1/4-inch-thick slices (1/2 cup)
  • 0.5 teaspoon salt 
  • 0.5 teaspoon sea salt fine
  • 0.5 cup water 

Equipment

  • frying pan
  • grill
  • spatula
  • grill pan

Directions

  1. 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.
  2. 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.
  3. Rinse sardines and pat dry, then spread out on a platter.
  4. Drizzle sardines with 1 tablespoon oil and sprinkle with sea salt, fennel seeds, and pepper.
  5. 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.
  6. Transfer as cooked to a clean platter with a slotted spatula.
  7. Stir together lemon juice and remaining 2 tablespoons oil.
  8. Serve sardines on fennel mixture sprinkled with dill and drizzled with lemon dressing.
  9. Fennel can be braised 2 hours ahead and kept, uncovered, at room temperature. Reheat to warm before serving.

Nutrition Facts

Calories275kcal
Protein28.82%
Fat61.2%
Carbs9.98%

Properties

Glycemic Index
19.83
Glycemic Load
1.69
Inflammation Score
-5
Nutrition Score
13.776086807251%

Flavonoids

Eriodictyol
0.92mg
Hesperetin
0.24mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.6mg
Kaempferol
0.41mg
Myricetin
0.02mg
Quercetin
3.49mg

Nutrients percent of daily need

Calories:275.13kcal
13.76%
Fat:19.13g
29.43%
Saturated Fat:1.05g
6.54%
Carbohydrates:7.02g
2.34%
Net Carbohydrates:4.24g
1.54%
Sugar:3.6g
4%
Cholesterol:43.09mg
14.36%
Sodium:431.32mg
18.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.27g
40.53%
Vitamin K:53.3µg
50.76%
Calcium:365.46mg
36.55%
Vitamin B3:6.23mg
31.14%
Phosphorus:293.46mg
29.35%
Vitamin B2:0.33mg
19.45%
Potassium:620.22mg
17.72%
Manganese:0.35mg
17.66%
Selenium:11.94µg
17.05%
Vitamin C:12.92mg
15.66%
Zinc:2.02mg
13.45%
Fiber:2.83g
11.33%
Vitamin E:1.47mg
9.77%
Magnesium:38.99mg
9.75%
Vitamin A:476.77IU
9.54%
Iron:1.62mg
8.99%
Folate:27.06µg
6.76%
Vitamin B1:0.06mg
3.98%
Copper:0.06mg
3.2%
Vitamin B6:0.05mg
2.69%
Vitamin B5:0.21mg
2.05%
Source:Epicurious