EatSmarter exclusive recipe

Grilled Sardines

with Spinach, Raisins and Sherry
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Grilled Sardines

Grilled Sardines - For those who love Portuguese classics: Grilled sardines with sweet and savory spinach

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Health Score:
Health Score
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
186
calories
Calories

Healthy, because

Even smarter

Nutritional values

Sardines contain valuable omega-3 fatty acids, lots of vitamin D and E, some iodine and iron. The small edible fish thus helps to lower cholesterol levels, cover iodine and iron requirements and strengthen the bones.

Sardines are also ideal for outdoor grilling. It is best to place the small fish on aluminium grill trays so that the tender meat does not burn or fall apart. As a carbohydrate-rich side dish, jacket potatoes are just as suitable as bread.

1 serving contains
(Percentage of daily recommendation)
Calorie186 kcal(9 %)
Protein15 g(15 %)
Fat11 g(9 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.4 mg(50 %)
Vitamin D6.2 μg(31 %)
Vitamin E2 mg(17 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0.2 mg(18 %)
Niacin8 mg(67 %)
Vitamin B₆0.6 mg(43 %)
Folate24 μg(8 %)
Pantothenic acid0.5 mg(8 %)
Biotin8 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium467 mg(12 %)
Calcium134 mg(13 %)
Magnesium37 mg(12 %)
Iron3.3 mg(22 %)
Iodine23 μg(12 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.3 g
Uric acid288 mg
Cholesterol11 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 ounce
6 ounces
fresh Spinach
2
2
8
Sardines (gutted and scaled, headless)
8 sprigs
3 tablespoons
3 tablespoons
dry Sherry
black Pepper
Preparation

Kitchen utensils

1 Skillet, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Slotted spatula, 1 Grill pan, 1 Salad spinner

Preparation steps

1.
Grilled Sardines preparation step 1

Place raisins in a little water to soak for about 15 minutes.

2.
Grilled Sardines preparation step 2

Remove coarse stems from the spinach. Rinse the leaves thoroughly in cold water and spin dry.

3.
Grilled Sardines preparation step 3

Peel shallots and garlic and finely chop.

4.
Grilled Sardines preparation step 4

Rinse sardines  in cold water to strip off any adhering scales. Pat dry carefully. Then hold with the abdominal opening up in your hands, spread apart the meat a little and grasp the backbone at the head of the thumb and index finger.

5.
Grilled Sardines preparation step 5

Carefully pull the bone up and detach. (If this is too complicated, the bone can be left in fish; it is soft enough to eat.)

6.
Grilled Sardines preparation step 6

Rinse thyme, shake dry, and set 1 branch in the abdominal cavity of each sardine. Turn fish in a shallow dish in 1 tablespoon olive oil. Squeeze the soaked raisins.

7.
Grilled Sardines preparation step 7

Heat the remaining olive oil in a skillet, sauté the shallots and garlic over low heat until translucent.

8.
Grilled Sardines preparation step 8

Add spinach and cook for 1 minute. Deglaze with sherry.

9.
Grilled Sardines preparation step 9

Add raisins and cook briefly. Season with salt and pepper.

10.
Grilled Sardines preparation step 10

Heat a grill pan, season sardines slightly with salt and pepper and cook on each side for about 3 minutes over high heat. Spread the fish and spinach on a plate and serve.