Nutrition Facts for Marinated sardines

Marinated Sardines

Transform your seafood game with these zesty and flavor-packed Marinated Sardines! This Mediterranean-inspired recipe takes fresh sardines and infuses them with the vibrant essence of citrus—featuring lemon and orange zest and juice—garlic, fresh parsley, and a touch of red chili heat. Marinated in a blend of olive oil and white wine vinegar, these sardines are tender, juicy, and full of bold, refreshing flavors. With just 20 minutes of prep time and a quick sear on the skillet, they’re perfect as a healthy appetizer or light main course. Serve these golden beauties with crusty bread or roasted vegetables for a dish that’s both wholesome and stunning. Perfectly balanced and incredibly simple, this marinated sardine recipe is a must-try for lovers of fresh, vibrant seafood dishes.

Nutriscore Rating: 64/100
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Image of Marinated Sardines
Prep Time:20 mins
Cook Time:10 mins
Total Time:30 mins
Servings: 4

Ingredients

  • 500 grams fresh sardines
  • 1 whole lemon
  • 1 whole orange
  • 3 whole garlic cloves
  • 20 grams fresh parsley
  • 60 ml olive oil
  • 30 ml white wine vinegar
  • 0.5 teaspoons red chili flakes
  • 1 teaspoons sea salt
  • 0.5 teaspoons black pepper

Directions

Step 1

Rinse the sardines under cold water and pat them dry with paper towels. If not already cleaned, remove the heads, guts, and backbone, leaving the fillets intact.

Step 2

Zest the lemon and orange into a small bowl. Then cut the lemon and orange into halves and juice them, setting the juice aside separately.

Step 3

Finely chop the garlic cloves and parsley, and set them aside.

Step 4

In a large non-reactive dish, combine the olive oil, white wine vinegar, lemon juice, orange juice, citrus zest, garlic, parsley, chili flakes, sea salt, and black pepper. Mix everything together to form the marinade.

Step 5

Lay the sardine fillets in a single layer in the dish, ensuring they are fully submerged in the marinade. Cover the dish with plastic wrap and refrigerate for at least 1 hour, or up to 4 hours for a stronger flavor.

Step 6

After marinating, carefully remove the sardines from the marinade. Heat a non-stick skillet or grill pan over medium heat.

Step 7

Cook the sardines for 1-2 minutes per side, until they are just cooked through and lightly golden. Avoid overcooking to maintain a tender texture.

Step 8

Transfer the cooked sardines to a serving platter. Optionally, drizzle a bit of the leftover marinade over the top for added flavor, but only if the marinade was not in contact with raw fish for more than 1 hour.

Step 9

Serve the marinated sardines warm or at room temperature with crusty bread, a simple salad, or alongside roasted vegetables.

Nutrition Facts

Serving size 811.4 grams (811.4g)
Amount per serving % Daily Value*
Calories 1665
Total Fat 114.70g 147%
Saturated Fat 16.50g 83%
Polyunsaturated Fat 5.50g
Cholesterol 710mg 237%
Sodium 4417mg 192%
Total Carbohydrate 26.10g 9%
Dietary Fiber 5.90g 21%
Total Sugars 13.40g
Protein 126.30g 253%
Vitamin D 2400IU 12000%
Calcium 2031mg 156%
Iron 17mg 95%
Potassium 2538mg 54%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 62.9%
Protein: 30.8%
Carbs: 6.4%