Portuguese Grilled Sardines with Sweet Potato

14 65 336
Ingredients Minutes Calories
Prep Cook Servings
20 min 45 min 4
Portuguese Grilled Sardines with Sweet Potato
Health Highlights

Ingredients


1 pinch Salt and pepper (to taste - sea salt)
12 medium (7.5 cm) Sardine, fresh
2 clove(s) Garlic (minced)
1 whole lemon(s) Lemon juice
1 whole lemon(s) Lemon peel (zest)
1/4 cup Parsley, fresh (fresh; finely chopped)
1/4 cup whole Green olives (pitted and finely chopped)
2 medium pepper(s) Green bell pepper (sliced into strips)
2 medium pepper(s) Red bell pepper (sliced into strips)
1 medium potato Sweet potato (washed and cut into 2cm cubes)
2 clove(s) Garlic (minced)
1/4 cup Extra virgin olive oil
1/4 cup Parsley, fresh (finely chopped)
2 cup Spinach

Instructions


  1. Preheat oven to 350ºF (180ºC) and line two large trays with baking paper.
  2. In a medium bowl, add peppers, potatoes, 2 cloves loves garlic, and 1/4 cup olive oil. Season with a little sea salt and freshly ground black pepper and toss to coat.
  3. Lay veggies out evenly on one of the trays and place in the oven. Cook for 30 minutes, or until potatoes can pierce with a fork.
  4. Meanwhile, in a large bowl, prepare sardines by mixing together 2 cloves garlic, lemon juice and zest, parsley, green olives, and sea salt, and freshly ground black pepper to taste. Place sardines in the bowl in batches and coat with the marinade.
  5. When the veggies are about 10 minutes from being ready, place the sardines on the other lined tray and pour over any juices from the bowl.
  6. Place on the top rack of the oven and switch on the highest grill setting (broil). Grill for 10 minutes on one side. Turn and grill for 5 minutes on the other side.
  7. Remove veggies from the oven and toss with parsley and spinach leaves. Serve on a plate with 3 sardines per person.

Notes:

Bell Peppers are a great source of vitamin C!

Sweet Potatoes contain beta carotene which is converted to vitamin A in the body and is important for vision health and immunity!


Nutrition Facts

Per Portion

Calories 336
Calories from fat 210
Calories from saturated fat 51
Total Fat 23.3 g
Saturated Fat 5.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 13.3 g
Cholesterol 33 mg
Sodium 426 mg
Potassium 708 mg
Total Carbohydrate 18.3 g
Dietary Fiber 3.8 g
Sugars 7.6 g
Protein 15.1 g

Dietary servings

Per Portion


Fruit 0.2
Vegetables 3.0

Energy sources


Pygal20%430.62376641115424123.3250617415760162%375.59069371953456282.639149460301418%333.0417427312172120.8718368345821820%62%18%CarbohydratesFatProtein

Meal Type(s)

Main




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