Grilled sardines with courgette and red pepper salsa
Feel the sunshine with this simple Med-inspired dish. All it needs is fresh crusty bread to mop up the juices.
Check out more laid-back summer dinner recipes.
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Ingredients
- 1 large courgette, cut into 1.5cm slices on the diagonal
- 2 romano peppers, halved lengthways
- 1 red chilli
- 1½ tbsp olive oil
- ½ tsp smoked paprika
- 200g (about 10) sustainable sardine fillets, butterflied (see Know-how)
- 2 garlic cloves, finely chopped
- Small handful parsley, finely chopped
- 1 tsp capers, roughly chopped
- 2 tsp red wine vinegar
- Crusty bread to serve (optional)
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Method
- Heat the grill to high or get the barbecue ready. Toss the courgette, peppers and chilli in a bowl with 1 tbsp of the oil, the paprika and a pinch of salt and pepper. Grill or barbecue the vegetables for about 5 minutes, reserving the bowl of seasoned oil. Remove the chilli and set it aside, then cook the veg for another 5 minutes, turning, until charred and tender.
- Meanwhile, toss the sardines in the seasoned oil, then set aside. Stir together the garlic, parsley, capers, vinegar and remaining 1⁄2 tbsp oil in a large bowl. When the veg is ready, deseed the chilli and finely chop it. Roughly chop the courgette, deseed and roughly chop the peppers, then stir them all into the garlic mixture.
- Grill the sardines, skin-side up (down if barbecuing), for 2 minutes, then turn and cook for another minute until the flesh flakes easily. Divide the veg and fish between plates and serve with bread.
Nutrition
- 286kcals Calories
- 16g (3.3g saturated) Fat
- 23g Protein
- 9.9g (8.9g sugars) Carbs
- 4.1g Fibre
- 0.5g Salt
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