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Grilled Fresh Sardines with Fennel and Preserved Lemon

These grilled fresh sardines with fennel and preserved lemon offer a sophisticated taste of the Mediterranean. This high-protein dish elevates the humble sardine by pairing it with aromatically braised fennel and the salty, fermented tang of preserved lemon rind. The combination of charred, smoky fish against the soft, caramelised vegetables creates a beautifully balanced plate that is both nutritious and deeply satisfying.

Perfect as a light summer supper or an impressive starter for a dinner party, this recipe highlights the benefits of oily fish, which are rich in omega-3 fatty acids. The preparation is straightforward, using a ridged grilling pan to achieve those classic char marks without the need for an outdoor barbecue. Serve this vibrant meal with a side of crusty sourdough or a simple green salad for a complete, heart-healthy experience.

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Ingredients for Grilled Fresh Sardines with Fennel and Preserved Lemon

  • 2 tablespoons extra-virgin olive oil

  • 2 medium fennel bupounds (sometimes labeled "anise"

  • about 675g total), stalks discarded and bulb halved lengthwise, then cut into 1/2-inch-wide wedges

  • 1/2 red onion, cut into 1/4-inch-thick slices (80g )

  • 4 teaspoons finely chopped rind (zest and white pith) from preserved lemon

  • 1/4 teaspoons fennel seeds, crushed

  • 1/2 teaspoons salt

  • 1/4 teaspoons black pepper

  • 120ml water

  • 12 fresh sardines (about 2 to 90g each), cleaned, leaving head and tail intact

  • 3 tablespoons extra-virgin olive oil

  • 1/2 teaspoons fine sea salt

  • 1/4 teaspoons crushed fennel seeds

  • 1/8 teaspoons black pepper

  • 2 teaspoons fresh lemon juice

  • 1/3 cup coarsely chopped fresh dill

  • a well-seasoned ridged grill pan

Heat oil in a 10-inch heavy skillet over moderate heat until hot but not smoking, then cook fennel, onion, preserved lemon rind, fennel seeds, salt, and pepper, stirring occasionally, 5 minutes. Add water and braise, covered, stirring occasionally, until fennel is very tender and slightly caramelized and water is evaporated, about 10 minutes. Keep warm, covered.

Rinse sardines and pat dry, then spread out on a platter. Drizzle sardines with 1 tablespoon oil and sprinkle with sea salt, fennel seeds, and pepper.

Heat grill pan over moderately high heat until hot. Oil grill pan and grill sardines, in 2 batches if necessary, turning over once, until just cooked through, 4 to 5 minutes total per batch. Transfer as cooked to a clean platter with a slotted spatula.

Stir together lemon juice and remaining 2 tablespoons oil. Serve sardines on fennel mixture sprinkled with dill and drizzled with lemon dressing.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 29 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
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