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Grilled Sardines with Warm Lentil Salad
Grilled Sardines with Warm Lentil Salad

Grilled Sardines with Warm Lentil Salad
A nutritious and balanced meal featuring grilled sardines and a warm lentil salad.
Grilled Sardines with Warm Lentil Salad
Ingredients:
1
Servings
  • 4
    item
     sardine
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 150
    g
     lentil
  • 100
    g
     cherry tomato
  • 1
    item
     red onion
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 30 minutes
Grilled Sardines with Warm Lentil Salad
Instructions:
  1. Preheat the grill to medium-high heat.
  2. Clean and pat dry the sardines. Brush with olive oil and season with salt and pepper.
  3. Grill the sardines for about 3-4 minutes on each side until cooked through.
  4. Cook the lentils in boiling water for about 20 minutes until tender. Drain and set aside.
  5. In a pan, heat a tablespoon of olive oil. Add chopped red onion and minced garlic, sauté until soft.
  6. Add cherry tomatoes to the pan and cook for another 3 minutes.
  7. Mix the cooked lentils with the sautéed vegetables. Add chopped parsley and a squeeze of lemon juice.
  8. Serve the grilled sardines on top of the warm lentil salad.
Nutrition Per Serving 600 g Per 100g
Energy 900 kcal 150 kcal
Protein 60 g 10.0 g
Fibre 15 g 2.5 g
Salt 2 g 0.3 g
Sugar 10 g 1.7 g
Carbohydrates 80 g 13.3 g
Fat 50 g 8.3 g
  • 4
    item
     sardine
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 150
    g
     lentil
  • 100
    g
     cherry tomato
  • 1
    item
     red onion
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the grill to medium-high heat.

Clean and pat dry the sardines. Brush with olive oil and season with salt and pepper.

Grill the sardines for about 3-4 minutes on each side until cooked through.

Cook the lentils in boiling water for about 20 minutes until tender. Drain and set aside.

In a pan, heat a tablespoon of olive oil. Add chopped red onion and minced garlic, sauté until soft.

Add cherry tomatoes to the pan and cook for another 3 minutes.

Mix the cooked lentils with the sautéed vegetables. Add chopped parsley and a squeeze of lemon juice.

Serve the grilled sardines on top of the warm lentil salad.

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