Grilled are a delicious and healthy option for any summer barbecue or outdoor gathering. They are packed with omega-3 fatty acids, which are important for heart health, and are also a good source of protein. Grilling sardines is easy to do and the results are flavorful and satisfying.

To start, you’ll need sardines. Look for ones that are firm and shiny, with bright eyes and a slightly sweet smell. You’ll also need a grill, charcoal or gas, with a medium-high heat. If using charcoal, let the coals burn down until they are covered with white ash.

Next, prepare the sardines. Rinse them under cold water and pat them dry with paper towels. Using a sharp knife, make a slit along the belly of each fish and remove the guts and scales. Rinse again and pat dry.

Now it’s time to season the sardines. You can keep it simple with just salt and pepper, or you can add herbs like parsley or cilantro, garlic, lemon juice, or a spice mix like paprika. Rub the seasoning onto the fish, making sure to get it into the slits and on both sides.

To prevent the fish from sticking to the grill, lightly oil the grates or use a non-stick spray. Place the sardines on the grill, skin-side down, and cook for 2-3 minutes on each side, or until the skin is crispy and the flesh is cooked through. You can use a spatula or tongs to flip the fish, being gentle so they don’t fall apart.

Once the sardines are cooked, remove them from the grill and let them rest for a few minutes before serving. This allows the juices to redistribute and the flavor to develop.

Grilled sardines can be served on their own, or with a variety of sides. They pair well with a simple salad of greens and cherry tomatoes, or roasted vegetables like asparagus or zucchini. You can also serve them with a side of rice or quinoa, or a crusty loaf of bread to soak up the juices.

If you want to take your grilled sardines to the next level, try making a sauce to go with them. A classic Mediterranean sauce is gremolata, made with lemon zest, garlic, and parsley. Another option is chimichurri, a mix of herbs, vinegar, and oil that adds a tangy punch to the fish.

Grilled sardines are a perfect summer dish that’s easy to make and full of flavor. They are also a sustainable choice, as sardines are abundant and have a low impact on the environment. So fire up the grill and give this simple recipe a try – your taste buds (and your heart) will thank you.

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