Marinated and Grilled Sardines on a Slice of Bread

Sardines work very well on the BBQ, but you need to be careful with the cooking. They cook very quickly and tend to fall apart. So use a cedar or maple plank, or a special perforated fish grilling tray.

Grilled Sardines Like You’ve Never Tasted Before

Grilled sardines are the very embodiment of Mediterranean summer cooking: simple, flavorful, convivial. This revisited version—marinated in a mix of olive oil, lemon, chili, and cilantro, then grilled over the barbecue—delivers a perfectly balanced explosion of aromas. Served on a slice of rustic grilled bread, they combine crunch, acidity, and rich sea flavor in a sublime bite. Ideal for a terrace lunch, a tapas-style dinner, or a light evening meal, all while staying true to Southern tradition.

Beyond delighting the palate, sardines are rich in omega-3s, low in saturated fats, and a perfect fit for an anti-inflammatory diet. Choose high-quality ingredients (ultra-fresh sardines, extra virgin olive oil, rustic country bread), and success is guaranteed.

A Mediterranean Flame Tradition

Across the Mediterranean, sardines are a symbol of summer grilling, seaside markets, and popular recipes. Whether in Greece, Portugal, Morocco, or Italy, they’re often marinated in fresh herbs before being kissed by the flame. This recipe keeps that spirit alive, while adding a touch of heat and freshness.

Preparation Time

• Prep: 4 h 20 min
• Cook: 10 min
• Total: 4 h 30 min

Ingredients

• 1 kg sardine fillets
• 1 cup olive oil
• Juice of 3 lemons
• 1 tbsp garlic purée or 2 large cloves minced
• 1 small tbsp coarse salt
• 1 bunch cilantro
• 2 small red chilies
• 2 tbsp chopped flat-leaf parsley
• 1 rustic country bread loaf

Instructions

1. Squeeze the lemons.
2. Chop the red chilies, cilantro, parsley, and garlic.
3. Add olive oil and salt, then mix everything to make the marinade.
4. Open each sardine fillet in your hand, drizzle with a little marinade, then close.
5. Place them in a BBQ-safe dish and refrigerate for 4 hours.
6. Cut the country bread into 2 cm slices.
7. Light the BBQ for direct cooking.
8. Grill the sardines for just a few seconds on each side (use a fine mesh grate or cedar plank).
9. Lightly grill the bread slices for a few seconds.
10. Return the sardines to the marinade and warm the dish on the grill.
11. Serve one slice of bread per person topped with sardines.

Presentation & Pairings

Serve the sardines warm on thick slices of grilled bread, with a glass of crisp white wine (Vermentino, Assyrtiko, Muscadet) or a light blonde beer. Garnish with arugula leaves or lemon wedges.

Dietary Variations

• Gluten-free: use gluten-free bread.
• Dairy-free: naturally lactose-free.
• Low-carb: serve without bread, with arugula and radish salad.
• Pescatarian: an ideal recipe for meat-free diets.

🍽️ Nutrition Facts (per serving, with bread)

🧬 Health Sheet – Cancer + Diabetes