Sardinhas Assadas – Portuguese Grilled Sardines

May 09, 2023May 9, 20230 2
Sardinhas Assadas - Portuguese Grilled Sardines for a Healthy Meal
in Seafood

Prep

15 min

Cook

12 min

Ready In

27 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

16 -20 sardines
sea salt
olive oil

Nutrision Information

Servings Per Recipe
4
Calories
211
Sugar
0g
Fat
12g
Portuguese Grilled Sardines, or Sardinhas Assadas, is a popular dish in Portugal, particularly in Lisbon. This simple yet flavorful dish is a combination of sardines, sea salt, and olive oil, grilled to perfection. The sardines are oily and rich in flavor, and the crispy skin adds an extra crunch. This is a dish that is perfect for a light and healthy meal, with the added bonus of being quick and easy to make. Sardinhas Assadas are often served with boiled potatoes and fresh salads, such as tomato and onion salad which is very refreshing.

Instructions

1.Preheat the barbecue or grill to a high heat.
2.Clean and rinse the sardines under cold water. Salt the sardines, on both sides, approximately 5 minutes before grilling.
3.Coat both sides of the sardines with olive oil.
4.Grill the sardines for approximately 5-6 minutes per side, until they are crisp and golden brown.
5.Enjoy your Portuguese Grilled Sardines with your favourite side dish!

PROS

Sardines are an excellent source of protein and omega-3 fatty acids which can reduce inflammation and improve heart health, and grilling them provides a delicious yet healthy meal.
Not only are sardines delicious and nutritious, but they are also environmentally friendly alternative to other high-in-demand seafood such as salmon.
Grilled sardines are a low-calorie option, and their flavour is an amazing addition to your favourite salads or pasta dishes.

CONS

Sardines are small fish that generally have the bones intact which makes them less popular among some people.
They can be oily, and therefore high in cholesterol and fat.
If overcooked, they can become dry and less than appetizing.

HEALTH & BENEFITS

Sardines are a good source of omega-3 fatty acids, which can help to lower the risk of heart disease and improve brain function. Sardines are also rich in vitamins B12 and D and minerals such as selenium and phosphorus which are important for maintaining bone health. Eating sardines can also help to reduce inflammation in the body, which can be beneficial for those with arthritis and other inflammatory conditions.

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