portuguese

Grilled Sardines with Tomato and Roasted Pepper Salad

Name: Grilled Sardines with Tomato and Roasted Pepper Salad
Yield: 1 serving
Cuisine: portuguese
Ingredients: 168 g fresh sardines, cleaned; 12 g olive oil; 10 g lemon juice; 142 g tomatoes, chopped; 103 g red bell pepper; 32 g red onion, thinly sliced; 8 g parsley, chopped; 45 g rustic bread; 0.65 g salt and black pepper

This roasted dish pairs fresh sardines, cleaned with red bell pepper, lemon juice and tomatoes, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch

Easy

Balanced Heart friendly Pescatarian

Set your calorie target 650 kcal

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Estimated macros per portion

49 g Protein

38 g Carbohydrates

32 g Fat

6 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

168g fresh sardines, cleaned 349 kcal
12g olive oil 106 kcal
10g lemon juice 3 kcal
142g tomatoes, chopped 26 kcal
103g red bell pepper 32 kcal
32g red onion, thinly sliced 13 kcal
8g parsley, chopped 3 kcal
45g rustic bread 119 kcal
1g salt and black pepper 0 kcal

Cooking instructions

fresh sardineslemon juicesalt and black pepper
Pat sardines dry; season with salt, black pepper, and half the lemon juice.
fresh sardinesolive oil
Brush sardines with a little olive oil. Grill or pan-grill over medium-high heat until crisp and cooked through, 3 to 4 minutes per side.
red bell pepper
Roast the bell pepper over a gas flame or under a broiler until blistered; cover 5 minutes, peel, and slice.
olive oillemon juicetomatoesred onionparsley
In a bowl, toss tomatoes, roasted pepper, red onion, and parsley with remaining lemon juice and olive oil.
rustic bread
Toast bread until crisp.
fresh sardineslemon juicerustic bread
Serve sardines with the salad and bread, drizzling any salad juices over the fish.