Grilled Sardines with Cold Bean Salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Sardines with Cold Bean Salad
30 min.
4
357kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 30 oz .5 can cannellini beans drained canned
  • cup curly parsley leaves 
  • teaspoon garlic minced
  • cup grape tomatoes halved
  • teaspoon kosher salt 
  • 0.3 cup juice of lemon fresh
  • 0.5 cup olive oil extra-virgin
  •  sardines whole cleaned ()

Equipment

  • bowl
  • paper towels
  • whisk
  • grill
  • tongs

Directions

  1. Prepare a charcoal or gas grill for high heat (450 to 550; you can hold your hand 5 in. above cooking grate only 2 to 4 seconds). In a medium bowl, whisk together garlic, lemon juice, 1/2 cup oil, salt, and pepper.
  2. Pour 1/4 cup dressing over sardines in another medium bowl and let sit 10 minutes.
  3. Meanwhile, add beans, tomatoes, and parsley to remaining dressing and toss to coat.
  4. Using a wad of oiled paper towels and tongs, oil cooking grate. Starting with skin side down, cook sardines, turning once, until cooked through and dark grill marks appear, about 5 minutes.
  5. Divide bean salad among 4 plates. Top each with 2 sardine pieces.

Nutrition Facts

Calories357kcal
Protein24.33%
Fat22.14%
Carbs53.53%

Properties

Glycemic Index
40.75
Glycemic Load
11.44
Inflammation Score
-9
Nutrition Score
29.899999950243%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.46mg
Apigenin
32.34mg
Luteolin
0.2mg
Kaempferol
0.26mg
Myricetin
2.29mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:357.25kcal
17.86%
Fat:8.99g
13.84%
Saturated Fat:1.31g
8.22%
Carbohydrates:48.93g
16.31%
Net Carbohydrates:37.66g
13.7%
Sugar:2.12g
2.35%
Cholesterol:34.08mg
11.36%
Sodium:676.38mg
29.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.24g
44.48%
Vitamin K:259.41µg
247.05%
Manganese:1.24mg
61.76%
Iron:8.17mg
45.41%
Fiber:11.27g
45.09%
Folate:172.11µg
43.03%
Vitamin C:31.19mg
37.8%
Potassium:1254.18mg
35.83%
Vitamin B12:2.15µg
35.76%
Phosphorus:331.49mg
33.15%
Magnesium:130.94mg
32.73%
Vitamin A:1602.16IU
32.04%
Copper:0.59mg
29.54%
Calcium:275.11mg
27.51%
Selenium:16.2µg
23.14%
Vitamin E:3.29mg
21.91%
Zinc:2.94mg
19.6%
Vitamin B1:0.26mg
17.03%
Vitamin B6:0.26mg
12.99%
Vitamin B3:1.94mg
9.69%
Vitamin B2:0.16mg
9.32%
Vitamin D:1.15µg
7.68%
Vitamin B5:0.67mg
6.69%
Source:My Recipes