Grilled Sardines with Tomato

Sardines have cast a spell over my cooking: they are not only tasty but also healthy, they can be served for lunch, or as an appetizer to nibble on before a meal. Their oils contain “benign” cholesterol, which fights against the other “malign” cholesterol.

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1 kg sardines, with head and guts removed
1 cup olive oil
5 sprigs parsley
gr tomatoes
salt and pepper

2 lemons and oregano (instead of the tomato garnish)
fresh or preserved vines leaves: 1 leaf/sardine


  • Gut the sardines and wash well.
  • Seed the tomatoes and finely dice them to look beautiful for the garnish
  • Coarsely chop the parsley

Preheat the oven to 180°C

  • Cook the sardines on the grill or, if you don't have a grill or an organized barbeque, cook the sardines in the oven in a pan with half the olive oil. Season with salt and pepper.
  • Put the tomatoes, the parsley, and the olive oil in a bowl and season lightly.
  • When the sardines are ready, allow to cool and spoon the tomato-parsley mix on top of it.
  • For the gourmet, wrap each individually in a vine leaf and then eat together. The vine leaf works as a substitute to the lemon.

This recipe is taken from the book "Mediterranean Cuisine"  by Chef Ilias Mamalakis.



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