Indulge in the coastal flavors of Galicia with our exquisite Sardines a la Plancha, a culinary masterpiece that captures the essence of the Atlantic Ocean. Freshly caught sardines are expertly grilled to perfection, yielding succulent, tender flesh with a delicate smoky char. Each bite transports you to the sun-kissed shores of Spain's northwest, where the rich maritime heritage intertwines with culinary excellence. Infused with a hint of coastal herbs and a drizzle of olive oil, these grilled sardines offer a symphony of flavors that will tantalize your taste buds and leave you craving for more. Experience the taste of Galicia with every savory bite of our Grilled Sardines, a true delight for seafood enthusiasts and connoisseurs alike.

Ingredients:

• Fresh sardines, cleaned and gutted
• Olive oil
• Sea salt
• Freshly ground black pepper
• Lemon wedges, for serving
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1- Preheat your grill or grill pan to medium-high heat. Make sure it's well-oiled to prevent sticking.

2- Pat the cleaned sardines dry with paper towels. This helps them grill evenly and prevents excess moisture.

3- Brush both sides of the sardines with olive oil. This adds flavor and helps to prevent sticking.

4- Season the sardines generously with sea salt and freshly ground black pepper. You can also add some chopped fresh herbs like parsley or thyme for extra flavor if desired.

5- Place the seasoned sardines on the preheated grill or grill pan. Cook for about 3-4 minutes on each side, or until they are cooked through and nicely charred.

6- Carefully flip the sardines using a spatula or tongs halfway through cooking to ensure even cooking on both sides.

7- Once the sardines are cooked through and have a beautiful golden-brown color, remove them from the grill and transfer to a serving platter.

8- Serve the grilled sardines hot, garnished with lemon wedges and a sprinkle of fresh chopped parsley if desired.

9- Enjoy your Galician-style Grilled Sardines with crusty bread and a glass of chilled white wine for a truly authentic experience!

Note: Feel free to customize the seasoning according to your preference. You can also add a squeeze of lemon juice over the grilled sardines just before serving for an extra burst of freshness.

Nutritional Values :

Fresh sardines (per 100g):

• Calories: 202 kcal
• Protein: 20.4g
• Fat: 13.8g
• Saturated Fat: 3.6g
• Cholesterol: 62mg
• Sodium: 89mg
• Potassium: 397mg

benefits

• Rich source of protein, which is essential for building and repairing tissues.
• High in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
• Good source of vitamins and minerals, including vitamin D, vitamin B12, selenium, and calcium.

Olive oil (per tablespoon - 13.5g):

• Calories: 119 kcal
• Fat: 13.5g
• Saturated Fat: 1.9g
• Monounsaturated Fat: 9.9g
• Polyunsaturated Fat: 1.4g
• Vitamin E: 1.9mg

benefits

• Contains monounsaturated fats that can help lower bad cholesterol levels and reduce the risk of heart disease.
• Rich in antioxidants, particularly vitamin E, which helps protect cells from damage caused by free radicals.
• May have anti-inflammatory properties and contribute to overall skin health when consumed in moderation.

Sea salt (per teaspoon - 6g):

• Sodium: 2300mg

benefits

• Provides essential sodium, which helps maintain fluid balance in the body and supports nerve and muscle function.
• Contains trace minerals like magnesium, potassium, and calcium, which play various roles in maintaining health and preventing deficiencies.

Lemon (per medium-sized lemon - about 58g):

• Calories: 17 kcal
• Carbohydrates: 5.4g
• Fiber: 1.6g
• Sugars: 1.5g
• Vitamin C: 30.7mg

benefits

• Excellent source of vitamin C, an antioxidant that supports the immune system, promotes collagen production, and enhances iron absorption.
• Contains soluble fiber, which can aid digestion and promote a feeling of fullness.
• May have alkalizing properties when metabolized, potentially helping to balance the body's pH levels.

Fresh parsley (per tablespoon - 3.8g):

• Calories: 1 kcal
• Carbohydrates: 0.2g
• Fiber: 0.1g
• Protein: 0.1g
• Vitamin A: 317IU
• Vitamin C: 5.8mg

benefits

• Rich in vitamin K, which is important for bone health and blood clotting.
• Contains antioxidants like flavonoids and vitamin C, which help combat oxidative stress and inflammation.
• May have antibacterial properties and contribute to fresh breath and improved oral health.

Please note that these values are approximate and can vary based on factors such as the size and variety of the ingredients used. Additionally, the nutritional values may change depending on the cooking method and any additional seasonings or ingredients added.