Grilled Sardines with Courgette
Prep
20 mins
Cook
15 mins
Servings
4
Difficulty
Easy
This is one of my favorite quick weeknight dinners because it comes together in just 35 minutes start to finish. Fresh sardines are packed with omega 3 fatty acids that are wonderful for your heart health, and they're incredibly affordable too. I love how the tender grilled fish pairs with the charred courgettes, all brightened up with fresh herbs and a squeeze of lemon. It's simple, elegant, and tastes like you spent way more time in the kitchen than you actually did.
Ella x
Ingredients
- 8fresh sardines(cleaned and gutted)
- 3courgettes(sliced lengthwise into thin ribbons)
- 6 tablespoonsextra virgin olive oil
- 2fresh lemon(halved)
- 3garlic cloves(minced)
- 3 tablespoonsfresh dill(chopped)
- 3 tablespoonsfresh parsley(chopped)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred chilli flakes
Detail level
Instructions
- 1
Pat the sardines dry with paper towels and season generously inside and out with sea salt and black pepper.
Tip: Drying the sardines ensures they crisp beautifully on the grill without sticking.
- 2
Brush the courgette ribbons on both sides with 2 tablespoons of olive oil and season with salt and pepper.
Tip: Thin ribbons cook quickly and develop excellent char marks.
- 3
In a small bowl, whisk together the remaining 4 tablespoons of olive oil with minced garlic, chopped dill, parsley, and chilli flakes to create a herb oil.
- 4
Preheat your grill to medium-high heat and lightly oil the grates to prevent sticking.
Tip: A clean, well-oiled grill is essential for preventing the delicate sardines from breaking apart.
- 5
Grill the courgette ribbons for 2-3 minutes per side until they develop golden char marks and are tender. Transfer to a serving platter.
- 6
Place sardines on the grill and cook for 3-4 minutes per side, being gentle when turning. The flesh should be opaque and flake easily.
Tip: Don't overcrowd the grill; work in batches if necessary.
- 7
Arrange the grilled sardines over the courgette ribbons on the platter.
- 8
Char the lemon halves on the grill cut-side down for 1-2 minutes until caramelised, then squeeze the juice over the sardines and courgettes.
Tip: Grilled lemon juice adds depth and prevents the dish from tasting acidic.
- 9
Drizzle the herb oil generously over the entire dish and serve immediately while still warm.
Tip: The warm sardines help the herb oil release its aromatics.
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