Protein-Packed Lunch

Grilled Sardines with Couscous Salad

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Average: 3 (2 votes)
(2 votes)
Grilled Sardines with Couscous Salad

Grilled sardines with couscous salad - Quick Mediterranean cuisine

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
621
calories
Calories

Healthy, because

Even smarter

Nutritional values

The monounsaturated and polyunsaturated fatty acids from sardines have been shown to protect the heart and blood vessels from calcification. Couscous provides the body with magnesium. This is beneficial for the muscles and nervous system.

If possible choose whole grain couscous. Thanks to the abundant fiber it contains, it keeps you full longer, stimulates digestion, and also scores with vitamins and minerals.

1 serving contains
(Percentage of daily recommendation)
Calorie621 cal.(30 %)
Protein49 g(50 %)
Fat21 g(18 %)
Carbohydrates57 g(38 %)
Sugar added0 g(0 %)
Roughage6.9 g(23 %)
Vitamin A0.2 mg(25 %)
Vitamin D21.5 μg(108 %)
Vitamin E3.5 mg(29 %)
Vitamin K23.9 μg(40 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin29.8 mg(248 %)
Vitamin B₆2.1 mg(150 %)
Folate60 μg(20 %)
Pantothenic acid2.3 mg(38 %)
Biotin21.6 μg(48 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C33 mg(35 %)
Potassium1,466 mg(37 %)
Calcium250 mg(25 %)
Magnesium123 mg(41 %)
Iron7.5 mg(50 %)
Iodine70 μg(35 %)
Zinc5.2 mg(65 %)
Saturated fatty acids4.2 g
Uric acid773 mg
Cholesterol30 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
11 ozs Couscous
22 ozs Vegetable broth
4 Tomatoes
½ Cucumber
3 scallions
1 lemon (juice)
4 Tbsps olive oil
salt
peppers
28 ozs Sardine (16 sardines; ready to cook)
4 cilantro
How healthy are the main ingredients?
Sardineolive oilTomatoCucumberlemonsalt

Preparation steps

1.

Place couscous in a bowl, pour boiling broth over it, cover and let swell for 10 minutes.

2.

In the meantime, clean, wash and finely dice tomatoes. Clean, wash and also chop the cucumber half. Clean, wash and cut the spring onions into rings.

3.

Add half of the lemon juice and 2 tablespoons of oil to the couscous and mix loosely. Mix in the tomatoes, spring onions and cucumber and season with salt and pepper.

4.

Rinse sardines, pat dry and make light incisions 3 to 4 times on each side. Season with salt and pepper and drizzle with remaining oil. Grill on a hot grill or grill pan for 4-5 minutes on each side over high heat.

5.

To serve, wash cilantro, shake dry and pluck leaves. Arrange fish and salad on plates, drizzle with remaining lemon juice and garnish with cilantro leaves.