Grilled Sardines with Couscous Salad
Grilled sardines with couscous salad - Quick Mediterranean cuisine
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.
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 21.5 μg | (108 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 23.9 μg | (40 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 29.8 mg | (248 %) | ||
| Vitamin B₆ | 2.1 mg | (150 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 21.6 μg | (48 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,466 mg | (37 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 773 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 5 g |
Preparation steps
Place couscous in a bowl, pour boiling broth over it, cover and let swell for 10 minutes.
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.
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.
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.
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.
