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Portuguese

Sardinhas assadas

Non-vegetarian

Whole fresh sardines rubbed with coarse salt and grilled over charcoal, eaten on a slice of bread with roasted peppers. The smell of Lisbon's June festivals.

Sardinhas assadas is a Portuguese grilled dish from Portugal, ready in about 57 minutes and made with fresh sardines and crusty bread / baguette. It serves 4 and is rated easy to cook.

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Close-up of sardines being grilled, perfect for healthy seafood cuisine.
Photo: Elle Hughes / Pexels · Pexels License
Prep
15 min
Cook
12 min
Rest
30 min
Total
57 min
Serves
4
Level
Easy
Calories
439

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Rinse the sardines, toss with the coarse salt and leave for 30 minutes.

    • 3 min

  2. Step 2

    Grill the whole peppers over the coals, turning, until blackened all over and soft, about 12 minutes. Cover for 5 minutes, then peel, seed and slice them and dress with half the olive oil (opens in a new tab), the vinegar and garlic (opens in a new tab).

    Food cooking over a grill
    How it looks · Photo: Malte Luk on Pexels

  3. Step 3

    Brush off excess salt and grill the sardines over hot coals for 3–4 minutes per side until the skin is blistered and they lift cleanly from the grill.

    Food safety: Fish is cooked when the flesh near the backbone is opaque.

  4. Step 4

    Lay each sardine on a slice of bread, drizzle with olive oil (opens in a new tab) and serve with the peppers, lemon (opens in a new tab) and boiled potatoes (opens in a new tab).

    • 2 min
    A finished dish being plated
    How it looks · Photo: Willians Huerta on Pexels

About this dish

Origin
Portugal · Well documentedAlso popular in SpainMore food from Portugal
Dish
Lunch · Dinner · Grills & kebabs · Main courses
Cooking method
Grilled
Taste
smoky, salty, savoury
Diet
Pescatarian · Dairy-free · No nut ingredients · High-protein
All labelsPescatarian · Non-vegetarian · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · High-protein · Calorie-conscious
Worked out from the ingredients. How labels work
Good for
Festive & celebration · Street food
Cook more with
Fresh sardines · Crusty bread / baguette · Red bell pepper · Wine vinegar · Garlic
Techniques
Grilling · Charcoal grilling

Allergens

  • Contains: Fishfrom fresh sardines
  • Contains: Wheatfrom crusty bread / baguette
  • Contains: Glutenfrom crusty bread / baguette
  • May contain: Sesamefrom crusty bread / baguette
  • May contain: Sulphitesfrom wine vinegar

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

439 kcal per serving

Estimated

1 serving ≈ 259 g · recipe makes 4

Where the energy comes from

  • Protein 29%
  • Carbohydrate 20%
  • Fat 51%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy439 kcal170 kcal
Protein31.4 g12.1 g
Carbohydrate22.1 g8.5 g
Net carbohydrate20.1 g7.8 g
Sugars4.1 g1.6 g
Added sugars0 g0 g
Fibre2.1 g0.8 g
Fat24.7 g9.5 g
Saturated fat4.7 g1.8 g
Trans fat——
Cholesterol90 mg35 mg
Sodium930 mg359 mg
Salt equivalent2.3 g0.9 g
Vitamins & minerals per serving
Potassium
663 mg
Calcium
110 mg
Iron
3.4 mg
Magnesium
67 mg
Vitamin A (RAE)
136 µg
Vitamin C
78 mg
Vitamin D
6.3 µg
Vitamin B12
20.5 µg
Folate (DFE)
102 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: lemon, potato.
  • Fresh sardines: Raw Atlantic herring used as a stand-in; USDA SR Legacy has no raw sardine entry and both are small oily fish of similar composition.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Ungutted sardines are traditional in season – they stay juicier on the grill.

Serve with

  • Eat with your hands, the bread soaking up the juices, with a glass of vinho verde.

Storage

  • Eat fresh.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 4

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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