Mediterranean Sardines with Herbs

A light and flavorful paleo-friendly dish that brings the essence of Mediterranean cuisine to your table. Fresh sardines are enhanced with aromatic herbs and lemon, creating a healthy and delicious meal.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Servings: 4
• Difficulty Level: Easy
• Cuisine: Mediterranean
• Diet: Paleo

Equipment Needed

• Large non-stick skillet
• Sharp knife
• Cutting board
• Zester/grater
• Paper towels
• Fish spatula
• Small mixing bowl

Ingredients

For the Fish

• 12 fresh sardines (about 600g), cleaned and gutted
• 2 tablespoons extra virgin olive oil
• 2 lemons (1 for juice, 1 for serving)
• 4 garlic cloves, minced

For the Herb Mixture

• 2 tablespoons fresh parsley, finely chopped
• 2 tablespoons fresh oregano, finely chopped
• 1 tablespoon fresh thyme leaves
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon red pepper flakes (optional)

Instructions

1. Pat the sardines dry with paper towels and set aside.
2. In a small bowl, combine chopped parsley, oregano, thyme, salt, pepper, and red pepper flakes (if using).
3. Heat olive oil in a large non-stick skillet over medium-high heat (180°C/350°F).
4. While the pan is heating, rub the sardines with the herb mixture, ensuring even coverage.
5. Once the oil is hot, place the sardines in the pan (work in batches if necessary to avoid overcrowding).
6. Cook for 2-3 minutes on each side until the skin is crispy and the flesh is cooked through.
7. Squeeze fresh lemon juice over the cooked sardines.

Tips and Variations

• If fresh sardines aren’t available, you can use canned sardines (drain and pat dry first)
• For extra flavor, stuff the cavity with additional herbs before cooking
• To reduce fishiness, soak sardines in milk for 30 minutes before cooking
• Store leftover herbs in olive oil for future use

Suggested Pairings

• Fresh arugula salad with olive oil and lemon dressing
• Roasted Mediterranean vegetables
• Cauliflower rice (to keep it paleo)

Nutrition Information (per serving)

• Calories: 245
• Protein: 28g
• Fat: 15g
• Carbohydrates: 2g
• Fiber: 1g
• Sugar: 0g
• Sodium: 650mg

Storage Instructions

Store in an airtight container in the refrigerator for up to 24 hours. Not recommended for freezing.

Presentation Tips

Serve on a bed of fresh herbs with lemon wedges. Garnish with additional fresh parsley and a drizzle of high-quality olive oil. For a beautiful presentation, arrange the sardines in a circular pattern on a round serving plate.

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Paleo

Mediterranean Sardines with Herbs

Courses: Paleo Recipe Keys: Paleo

Difficulty: Beginner Prep Time 15 mins Cook Time 10 mins Total Time 25 mins

Cooking Temp: 350  F Servings: 4 Calories: 245

Dietary:

P Paleo

Description

Delight your taste buds with Mediterranean Sardines with Herbs, a flavorful dish bursting with Mediterranean flavors. Fresh sardines marinated in herbs, olive oil, and lemon, then grilled to perfection. A simple yet impressive dish that will transport you to the sunny shores of the Mediterranean.

Ingredients

Scale

1/2x 1x 2x 3x

For the Fish

• 12 fresh sardines (about 600g)
• 2 tablespoons extra virgin olive oil
• 2 lemons (1 for juice, 1 for serving)
• 4 garlic cloves, minced

For the Herb Mixture

• 2 tablespoons fresh parsley, finely chopped
• 2 tablespoons fresh oregano, finely chopped
• 1 tablespoon fresh thyme leaves
• 1 teaspoon sea salt
• ¹⁄₂ teaspoon freshly ground black pepper
• ¹⁄₄ teaspoon red pepper flakes (optional)

Instructions

1. Pat the sardines dry with paper towels and set aside.
2. In a small bowl, combine chopped parsley, oregano, thyme, salt, pepper, and red pepper flakes (if using).
3. Heat olive oil in a large non-stick skillet over medium-high heat (180°C/350°F).
4. While the pan is heating, rub the sardines with the herb mixture, ensuring even coverage.
5. Once the oil is hot, place the sardines in the pan (work in batches if necessary to avoid overcrowding).
6. Cook for 2-3 minutes on each side until the skin is crispy and the flesh is cooked through.
7. Squeeze fresh lemon juice over the cooked sardines.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 245kcal

% Daily Value *

Total Fat 15g24%

Sodium 650mg28%

Total Carbohydrate 2g1%

Dietary Fiber 1g4%

Protein 28g57%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Tips and Variations

• If fresh sardines aren't available, you can use canned sardines (drain and pat dry first)
• For extra flavor, stuff the cavity with additional herbs before cooking
• To reduce fishiness, soak sardines in milk for 30 minutes before cooking
• Store leftover herbs in olive oil for future use

Suggested Pairings

• Fresh arugula salad with olive oil and lemon dressing
• Roasted Mediterranean vegetables
• Cauliflower rice (to keep it paleo)

Storage Instructions

Store in an airtight container in the refrigerator for up to 24 hours. Not recommended for freezing.

Presentation Tips

Serve on a bed of fresh herbs with lemon wedges. Garnish with additional fresh parsley and a drizzle of high-quality olive oil. For a beautiful presentation, arrange the sardines in a circular pattern on a round serving plate.