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


Imagine a shining summer day, the sun warming your skin and the scent of the Mediterranean wafting through the air. Grilled Fresh Sardines with Fennel and Preserved Lemon is not just a meal; it’s an experience that captures the essence of al fresco dining. This dish is a celebration of fresh, vibrant flavors, combining the rich, savory taste of freshly grilled sardines with the aromatic sweetness of fennel, and the tangy brightness of preserved lemon.

Perfect for lunch or dinner, this recipe is not only gluten-free and dairy-free, making it suitable for various dietary needs, but it also bursts with Mediterranean charm. The contrasting textures of tender, grilled sardines and crunchy fennel provide a delightful eating experience. Sprinkle some coarsely chopped fresh dill for an added layer of herbaceous flavor, and you’ll have a dish that dazzles the palate and exudes sophistication.

Ready in just 25 minutes, this meal is as approachable as it is delicious. Whether you’re hosting a casual gathering or enjoying a quiet evening at home, Grilled Fresh Sardines with Fennel and Preserved Lemon is sure to impress. Treat your taste buds to this nutritious and satisfying dish, allowing the fresh ingredients to shine through in every bite. So fire up your grill, gather your loved ones, and indulge in a taste of the coast!

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