Grilled Sardines with Tangy Harissa

Recipe Benefits

• Sardines are an exceptional source of Omega-3 fatty acids, which are known to help reduce inflammation and oxidative stress in the body.
• These are key factors in maintaining overall health and combating conditions associated with oxidative damage.
• This recipe also incorporates antioxidant-rich ingredients such as olive oil, lime, and lemon, which provide additional protection against oxidative stress.
• The harissa paste adds a flavorful kick and contains capsaicin, a compound in chili peppers that may offer anti-inflammatory benefits.
• By combining these nutrient-dense ingredients, this dish not only supports cardiovascular health but also enhances the body’s natural defense mechanisms against oxidative stress, making it an ideal meal for those managing moderate oxidative stress levels.

Ingredients

• 12 sardines, scaled, gutted, and trimmed
• 1 tablespoons olive oil
• Salt and freshly ground black pepper
• 1 teaspoon ground coriander

For the Harissa Dressing:

• 1 tablespoon extra virgin olive oil
• 1 tablespoon harissa paste (adjust to taste)
• 1 teaspoon honey, to taste
• Grated zest and juice of 1 lime

For the Salad:

• Large handful of fresh cilantro, roughly chopped
• 2 little gem lettuces, finely sliced
• Grated zest and juice of 1 lemon
• Pinch of sugar or a natural sweetener
• 1 tablespoons extra virgin olive oil

Instructions

1. Preheat the grill until the coals are hot and glowing. Alternatively, preheat your oven broiler.
2. Make three diagonal cuts on each side of the sardines. Brush them lightly with olive oil, then season with salt, black pepper, and ground coriander. Set aside.
3. To prepare the harissa dressing, whisk together the extra virgin olive oil, harissa paste, honey, and lime zest and juice. Taste and adjust the seasoning, adding more honey if needed to balance the acidity.
4. For the salad, combine the cilantro and lettuce in a large bowl. In a separate bowl, whisk together the lemon zest, juice, sugar, and olive oil. Season with salt and pepper, then drizzle the dressing over the salad, tossing gently to coat.
5. Grill the sardines on each side for 2–3 minutes or until the flesh is firm and opaque. If using a broiler, cook for the same amount of time, ensuring the sardines are evenly browned. Brush the sardines with the harissa dressing during the last 30 seconds of cooking on each side for a flavorful finish.
6. Serve the grilled sardines on a bed of cilantro salad, drizzling any remaining harissa dressing over the top. Enjoy immediately.

Nutritional Information

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