Explore the traditional tastes of Portugal's Sardinhas Assadas,a beloved culinary tradition with grilled sardines,ideal for enjoying at lively summer festivals.

Delve into its cultural importance and irresistible flavors.

Ingredients:

  - Fresh whole sardines, cleaned and gutted

  - Coarse sea salt

  - Olive oil

  - Lemon wedges, for serving

  - Fresh parsley, chopped (optional)

Instructions:

1-Preheat your grill to medium-high heat. If using a charcoal grill, make sure the coals are hot and evenly distributed.

2-Rinse the sardines under cold water and pat them dry with paper towels. Make sure they are completely dry before grilling to prevent sticking.

3-Lightly score the skin of the sardines with a sharp knife on both sides. This helps the heat penetrate the flesh and ensures even cooking.

4-Sprinkle coarse sea salt generously over both sides of the sardines. The salt not only seasons the fish but also helps to draw out any excess moisture.

5-Drizzle olive oil over the sardines, coating them evenly.

6-Place the sardines on the preheated grill, skin side down. Cook for about 3-4 minutes on each side, or until the skin is crisp and the flesh is cooked through. Be careful not to overcook the sardines, as they can become dry.

7-Once cooked, carefully remove the sardines from the grill and transfer them to a serving platter.

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

Enjoy these delicious Sardinhas Assadas as a flavorful and traditional dish, perfect for summer festivals or any outdoor gathering!

Nutritional Values :

Fresh whole sardines (per 100g):

  - Calories: 135 kcal

  - Protein: 18.5g

  - Fat: 6g

  - Saturated Fat: 1.6g

  - Cholesterol: 47mg

  - Sodium: 69mg

benefits :

  - High in Protein: Supports muscle growth and repair, helps maintain satiety, and provides essential amino acids.

  - Rich in Omega-3 Fatty Acids: Promotes heart health, reduces inflammation, and supports brain function.

  - Good Source of Vitamin D: Supports bone health, immune function, and mood regulation.

  - Contains Calcium and Phosphorus: Essential minerals for bone health and overall body function.

  - Low in Calories: Suitable for weight management and portion control.

Coarse sea salt (per teaspoon - 6g):

  - Calories: 0 kcal

  - Sodium: 2300mg

benefits :

  - Provides Essential Sodium: Helps maintain fluid balance, nerve function, and muscle contraction.

  - Enhances Flavor: Adds taste to dishes without additional calories or unhealthy additives.

Olive oil (per tablespoon - 13.5g):

  - Calories: 120 kcal

  - Fat: 14g

  - Saturated Fat: 2g

  - Monounsaturated Fat: 10g

  - Polyunsaturated Fat: 1.5g

benefits :

  - Healthy Fats: Rich in monounsaturated fats, which may help lower bad cholesterol levels and reduce the risk of heart disease.

  - Antioxidants: Contains vitamin E and polyphenols, which help fight inflammation and oxidative stress in the body.

  - Supports Digestive Health: May aid in digestion and absorption of fat-soluble vitamins.

  - Flavor Enhancer: Adds richness and depth to dishes while providing nutritional benefits.

Lemon wedges (per wedge - approx. 1/8 of a lemon):

  - Calories: 1 kcal

  - Carbohydrates: 0.3g

  - Fiber: 0.1g

  - Sugars: 0.1g

benefits :

  - Vitamin C: Boosts immune function, promotes collagen production for healthy skin, and enhances iron absorption.

  - Antioxidants: Helps neutralize free radicals in the body, reducing oxidative damage and lowering the risk of chronic diseases.

Fresh parsley (per tablespoon - 3.8g):

  - Calories: 1 kcal

  - Carbohydrates: 0.2g

  - Fiber: 0.1g

  - Sugars: 0g

  - Protein: 0.1g

benefits :

  - Rich in Vitamin K: Supports bone health and blood clotting function.

  - Antioxidants: Contains flavonoids and carotenoids that protect cells from damage and reduce inflammation.

  - Freshens Breath: Natural breath freshener due to its chlorophyll content.

  - Adds Flavor and Color: Enhances the taste and appearance of dishes without adding significant calories.

Keep in mind that these values are approximate and can vary based on factors such as the specific brand of ingredients used and variations in portion sizes. Additionally, the nutritional values for the olive oil, lemon wedges, and parsley are based on typical serving sizes used in the recipe.