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Grilled Sardines (Lightly Cooked) with Julienne Vegetables
Lightly grilled sardines, preserving their succulence, accompanied by a subtle julienne of spring onion and sweet carrot.
blue fish
grilled
main dish
seafood
vegetables
Ingredients
Servings:
4

Ingredients

  • sardines
  • spring onion
  • carrot
  • leek
  • green bean
  • oil
Nutritional Information

Per serving

Calculated for 4 servings

Calories
91 kcal
Protein
2.4 g
Fat
3.9 g
Carbohydrates
14 g

Calculated from reviewed ingredient weights and pinned USDA FoodData Central records.

Step-by-step Guide

Sardines

  • Clean the sardines and completely remove the head and tail fin, ensuring no remnants are left.
  • Remove the sardines' guts, then rinse them under cold running water to eliminate any impurities.
  • Separate the two fillets by running your finger along the spine on each side; ensure the loins do not break during the process by doing it carefully.
  • Remove any small bones and trim the unsightly edges, ensuring only clean and neat flesh remains.
  • Moisten your fingers with some olive oil and rub the sardine loins Only on the inner side, avoiding the shiny skin side.
  • Place the sardine fillets on a Cold iron griddle (a flat griddle without grooves), ensuring the oiled side is in contact with the griddle and the shiny skin side is facing up.
  • Turn on the griddle to the Lowest Possible Flame and allow it to heat slowly.
  • When the oil used to coat the sardine fillets begins to bubble slightly, you can remove the sardines. DO NOT Flip Them (we will not cook the skin side).

Vegetables

  • Wash the vegetables under fresh running water and cut them to the desired size for the recipe.
  • Heat a large pan over medium-high heat and add a drizzle of olive oil.
  • Add the vegetables to the pan and sauté for 5-7 minutes, stirring occasionally until they are slightly golden and tender.

Note

  • Clean and cut the vegetables into a very fine julienne. The finer you cut them, the less cooking time they will need, resulting in tender and quicker-to-cook vegetables.
  • Bring about 200 ml of water to a boil in a small pot. Ensure the water reaches a boil before proceeding, as we need it very hot for the subsequent cooking.
  • Place the wok on high heat. Wait until it is very hot and begins to smoke, ready to cook the vegetables quickly and evenly. Do not add oil or water at this stage.
  • Pour the julienned vegetables into the hot wok, add the cup of boiling water, and cover immediately. This action creates steam that will help cook the vegetables.
  • Let them cook in the steam that forms for 7 minutes. The vegetables should be slightly al dente, so they retain some texture and flavor.

Plate

  • Place the vegetables in the center of the plate, forming a harmonious mound, ensuring that the base is stable.
  • Lean the sardine fillets against the vegetables so that the side with the shiny skin remains visible and visually appealing.
  • Season with a pinch of flaky salt and drizzle with a thread of extra virgin olive oil, ensuring it is evenly distributed.
Recommendations & Tricks
  • Use whichever vegetables you like.
Original recipe
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Grilled Sardines (Lightly Cooked) with Julienne Vegetables | The Catalan Table