Grilled Sardines with Rocket
Prep
15 mins
Cook
12 mins
Servings
4
Difficulty
Easy
This is one of my favorite quick weeknight dinners because it comes together in under thirty minutes and tastes like you've spent hours in the kitchen. Fresh sardines are incredibly affordable and packed with omega 3 fatty acids that are wonderful for your heart and brain. I love how the delicate fish takes on a beautiful smoky char from the grill, then gets paired with peppery rocket and bright lemon. The whole meal feels restaurant quality but honestly requires minimal effort. It's become my go to when I want something nutritious and delicious without the fuss.
Ella x
Ingredients
- 8fresh sardines(gutted and cleaned)
- 200 grocket leaves(washed and dried)
- 5 tbspextra virgin olive oil
- 2lemon(zest and juice)
- 3garlic cloves(minced)
- 1 tspsea salt
- ½ tspblack pepper(freshly ground)
- ¼ tspred chilli flakes
- 150 gcherry tomatoes(halved)
- 1red onion(thinly sliced)
Detail level
Instructions
- 1
Pat the cleaned sardines dry with paper towels. Brush both sides generously with 2 tablespoons of olive oil and season inside and out with salt and black pepper.
Tip: Drying the fish ensures crispier skin when grilling and prevents sticking.
- 2
Preheat your grill to medium-high heat. Oil the grill grates to prevent sticking.
Tip: Allow at least 5 minutes for the grill to reach proper temperature.
- 3
Whisk together 3 tablespoons of olive oil, minced garlic, lemon zest, lemon juice, and red chilli flakes in a small bowl. Set the dressing aside.
Tip: The dressing can be made while the grill is preheating.
- 4
Place sardines on the hot grill, skin-side down first. Grill for 4-5 minutes without moving them until the skin is crispy and marked.
Tip: Resist the urge to flip too early; let the skin develop a nice golden colour.
- 5
Carefully flip the sardines and cook the other side for another 3-4 minutes until the flesh flakes easily when tested with a fork.
Tip: The second side cooks faster, so watch carefully to avoid overcooking.
- 6
Transfer grilled sardines to a serving platter and drizzle with half the garlic lemon dressing while still warm.
Tip: Dressing the hot fish allows the flavours to absorb better.
- 7
In a large bowl, toss the rocket leaves with the halved cherry tomatoes and sliced red onion. Pour over the remaining dressing and toss gently to combine.
Tip: Dress the salad just before serving to keep the rocket crisp and fresh.
- 8
Arrange the dressed rocket salad alongside or underneath the grilled sardines on serving plates. Finish with a squeeze of fresh lemon and extra flakes of sea salt if desired.
Tip: Serve immediately while the sardines are still warm for the best flavour contrast with the cool salad.
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