🐟 Sardinhas grelhadas (grilled sardines)
Sardinhas grelhadas are fresh sardines brushed with olive oil, seasoned with salt and cooked quickly on a hot grill until the skin is crisp and smoky. The flesh is rich and oily with a clean taste of the sea. They are served simply, with lemon wedges, and usually eaten with the fingers straight off the bone.
Diets
Allergens
Contains (in a typical recipe):
What it is made of
Recipe
Ingredients
- 1 kg fresh whole sardines
- 1 tbsp olive oil
- 1 tsp salt
- 2 lemons, cut into wedges
- Chopped parsley (optional)
Method
- Rinse and dry the sardines, leaving them whole.
- Brush lightly with olive oil and season with salt.
- Grill over high heat for 3–4 minutes per side until the skin is crisp.
- Serve hot with lemon wedges and a little parsley.
How to make it lighter
- Brush the oil on with a pastry brush instead of pouring it — 1 tbsp oil ≈ 120 kcal.
- Pair with a tomato and onion salad or grilled peppers rather than fries.
- Lemon and herbs add plenty of flavour without extra calories.
History
Grilling sardines is one of the oldest and simplest ways of cooking fish along Portugal's Atlantic coast, and they remain a favourite in summer, when sardines are at their fattest.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →