Grilled Sardines

Grilled Sardines

According to NHS, a healthy diet should include at least two portions of fish a week, including one of oily fish such as sardines. Most of us are not eating enough so here comes the recipe which will hopefully help you eat fish more often: grilled sardines (courtesy of Candida Diet Foods).

Just in case you didn’t know why oily fish is so important – it contains essential fatty acids, called Omega-3 fatty acids, which the human body cannot make from scratch so we must get them from our food.

Omega-3s are important for keeping your heart healthy and contribute towards healthy skin and hair. They have anti-inflammatory properties and are great for joints and rheumatoid arthritis sufferers. What’s more, Omega-3s are good for your brain too and they may help protect against dementia and related conditions.

While I rarely eat meat, I do my best to include enough fish in my diet. Sardines have never been my favourite but I am slowly learning to eat them more often. They are not only rich in Omega-3s but they are also rich in calcium which is good news for the bones.

So here is the recipe created by Candida Diet Foods, an online service, shop and diet plan designed to help you lead a healthier lifestyle by carefully selecting products for you that will eradicate conditions such as persistent thrush, fatigue, headaches and digestive irritability, caused by an overgrowth of candida.

If you are not sure how to grill your sardines to get the best results, check out this guide for tips and different grilling options.

Grilled Sardines

Quick and healthy dinner rich in omega 3 essential fatty acids.
Total Time25 mins
Servings: 4
Author: Candida Diet Food


For the salad

  • 12 fresh sardines (gutted and cleaned)
  • 2 lemons (halved)
  • 4 tbsp olive oil (plus extra for greasing)
  • 240 g mixed leaf salad (8 oz or 8 cups)
  • 1 large red onion (sliced)
  • 4 tbsp pitted green olives (sliced)
  • Sea salt
  • Freshly ground black pepper

For the dressing

  • 2 cloves garlic (chopped)
  • ¼ tbsp red chilli flakes
  • 2 tbsp lemon juice
  • 3 tbsp flat-leaf parsley (leaves only, chopped)
  • 75 ml extra- virgin olive oil (2 ½ fl oz or 1/3 cup)


  • For the salad: Preheat a barbecue or grill to a moderately hot temperature.
  • Brush the sardines and lemon halves with olive oil, and season with salt and pepper. Once the barbecue is ready, brush the grates with a little olive oil.
  • Lay the sardines and lemon halves on the grates, and leave undistributed until lightly charred, about 3 minutes. Flip and grill for a further 1-2 minutes until cooked through.
  • Remove the sardines and lemon halves from the grill. Cover with aluminium foil and keep warm to one side.
  • Divide the salad leaves and sliced red onion between two serving plates. Top with the sardines and the lemon halves. Scatter over the sliced olives.
  • For the dressing: Whisk together all the ingredients for the dressing in a small mixing bowl.
  • Spoon over the sardines and salad before serving.