Grilled sardines
Grilled sardines are a simple, flavorful dish of whole fresh sardines cooked over high heat, typically seasoned with just salt, lemon, and olive oil. This preparation is a staple across the Mediterranean, particularly in Portugal, Spain, and Italy, where it's a beloved summer street food and festival treat.
🍳 View the full Grilled sardines recipe →
🍽️ Nutrition at a glance
This dish is very high in protein and healthy fats, especially omega-3 fatty acids, while being virtually carb-free. A typical serving of two to three sardines provides a substantial amount of vitamin B12, vitamin D, and selenium, with a calorie count roughly between 200-300 calories.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 28 g |
| Carbs | 0 g |
| Fat | 15 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Calcium | 350 mg |
| Phosphorus | 450 mg |
| Vitamin D | 4.8 µg |
| Vitamin B12 | 15 µg |
| Selenium | 55 µg |
| Omega-3 (EPA+DHA) | 1.4 g |
| Niacin (B3) | 5.5 mg |
| Iron | 2.5 mg |
Per 4 grilled sardines (approx. 120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, grilled sardines are the centerpiece of Portugal's 'Festas de Lisboa' in June, where the streets fill with the aroma of grilling fish. Nutritionally, they are a standout for being one of the best dietary sources of anti-inflammatory omega-3s and for their high concentration of calcium, as the soft, edible bones are a rich source of this mineral.
🍽️ Related dishes
AI estimate may be inaccurate · Terms