Juicy grilled sardines salad

This Mediterranean dish combines freshness of grilled sardines with a vibrant, colorful salad for a balanced meal that brings to mind the coastal flavors of Portugal.

This dish takes me back to my holiday on the Portuguese coast where I first tried it while sitting at a seaside terrace. Now I make it every summer to give my guests a taste of Portugal without leaving home.

Ingredients

• For the sardines
• 8 fresh sardines: cleaned and scaled - look for bright eyes and firm flesh
• 2 tablespoons olive oil: go with extra virgin for better taste
• 2 minced garlic cloves: fresh garlic adds that essential flavor kick
• Juice from one lemon: best if you can get an organic lemon and squeeze it right before using
• 1 teaspoon paprika: try smoked paprika for deeper flavor
• Salt and pepper: to your liking - sea salt works great with seafood
• For the salad
• 2 cups mixed greens: various baby leaves add texture and flavor diversity
• 1 sliced cucumber: pick one that's firm and crunchy
• 2 diced tomatoes: go for ripe, flavorful ones
• 1 small thinly sliced red onion: its slight sweetness balances the acidity nicely
• 1/4 cup black olives: Kalamata olives work especially well in this dish
• 2 tablespoons olive oil: a fruity oil works best for the dressing
• Juice from one lemon: adds a refreshing tang
• Salt and pepper: to taste - fine salt will blend better in the dressing

Step-by-Step Instructions

Getting the sardines ready:

Mix olive oil, garlic, lemon juice, paprika, salt and pepper in a big enough bowl. Coat each sardine thoroughly with this mixture, making sure to get it inside and out. Let them sit for exactly 10 minutes so the flavors soak in without the lemon acid starting to cook the fish.

Cooking the fish:

Heat your grill or pan to medium-high. It should be hot enough to make the sardines sizzle right away but not so hot they burn. Place the sardines down and cook for about 3-4 minutes per side. You want crispy, golden skin while keeping the meat juicy. They're done when the flesh easily comes off the center bone.

Making the salad:

In a large bowl, gently toss together the mixed greens, cucumber, tomatoes, red onion and black olives. In a small separate bowl, whisk the olive oil and lemon juice until well blended. Add salt and pepper as you like. Pour this dressing over your salad just before serving and mix gently to avoid crushing the tender leaves.

Plating up:

Arrange the dressed salad on a large serving plate or divide it between individual plates. Place the grilled sardines on top, spacing them evenly. For a fresh finishing touch, put some extra lemon wedges around the plate. Serve right away to enjoy the contrast between the warm sardines and cool salad.

Essential Tips

• A meal rich in omega-3s and quality protein
• Perfect for a light but filling meal
• Ideal for warm weather dining
• Great value for money

Picking the right sardines makes all the difference. I always buy mine from my local fishmonger the same morning I plan to cook them. You can spot fresh ones by their bright eyes, shiny scales and pleasant sea smell. I tried making this once with frozen sardines, but the texture and flavor just couldn't compare to fresh ones.

Storage

You can keep grilled sardines in the fridge for up to 24 hours in an airtight container. But I really suggest eating them right after cooking since they taste and feel so much better fresh off the grill. If you have leftovers, store the fish separately from the salad to keep the greens from getting soggy.

Pin it

Possible Variations

You can switch things up based on what you like. Try mackerel or sea bream instead of sardines if you want firmer fish. For the salad, throw in some chickpeas to make it heartier or add thinly sliced fennel for an anise flavor that goes great with fish. During winter months, swap the fresh salad for grilled veggies like bell peppers, zucchini and eggplant.

Culinary Traditions

In Portugal, grilled sardines are practically a national symbol, especially during June's Saint Anthony festivals when the smell of grilling sardines fills Lisbon's streets. They're typically served simply with a chunk of rustic bread to soak up the juices and a basic country salad on the side. In coastal villages, fishermen often grill them right on the beach over makeshift fires for a simple yet amazing feast.

Pro Tips

• Make small cuts in the sardine skin before marinating so flavors can penetrate better
• Only flip the sardines once while cooking to keep them from falling apart
• Serve with a glass of dry Portuguese white wine like Vinho Verde for a perfect pairing

Frequently Asked Questions

→ What’s the best way to clean sardines?

Rinse them under cold water, scrape off the scales, and remove the insides gently. Rinse again and pat dry before seasoning.

→ Can I cook them on an electric grill?

Absolutely, an electric grill works well. Just ensure it’s fully heated before you start cooking.

→ Can I swap mesclun for another green base?

Sure! Try romaine, spinach, or any leafy mix you like.

→ How do I stop sardines from sticking to the grill?

Brush them lightly with olive oil and make sure the grill is hot before placing them on it.

→ What sides go well with this dish?

Fresh bread, sautéed potatoes, or rice make great pairings for this meal.