Grilled Sardines with Spicy Walnut Chermoula
Experience the heart of coastal Mediterranean cuisine with these stunning sardine medallions. We've reinvented the classic by stuffing them with a savory, fiber-rich filling of brown lentils, toasted walnuts, and vibrant herbs before grilling them to smoky perfection. It's an elegant, heart-healthy dish that delivers robust flavor in every single bite.
Servings 6
Calories 534kcal
Equipment
- Food processor
- Large mixing bowl
- Grill (charcoal or gas) or a broiler-safe sheet pan
- Grill basket (recommended) or fish spatula
Ingredients
For the Walnut-Lentil Filling:
- 1 cup cooked brown or green lentils drained and patted dry
- 1/2 cup toasted walnuts
- 1/2 cup whole-wheat panko breadcrumbs
- 2 large cloves garlic roughly chopped
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground cumin
- Pinch of red pepper flakes optional
For the Chermoula Marinade & Drizzle:
- 1.5 cups packed fresh cilantro tender stems included
- 1.5 cups packed fresh flat-leaf parsley tender stems included
- 2 large cloves garlic roughly chopped
- 6 tablespoons 90 ml high-quality extra virgin olive oil, divided
- 3 tablespoons 45 ml fresh lemon juice
- Zest of 1 large lemon
- 1/2 teaspoon Diamond Crystal kosher salt or 1/4 tsp table salt
For Assembly:
- 2 pounds approx. 900 g fresh sardines, cleaned, deboned, and butterflied
- Lemon wedges for serving
Instructions
- Craft the Nutrient-Dense Filling: In a food processor, combine lentils, toasted walnuts, whole-wheat panko, 2 cloves garlic, smoked paprika, cumin, and optional red pepper flakes. Pulse to a thick, coarse paste. Transfer to a small bowl.
- Ignite the Chermoula Base: Wipe the processor. Add cilantro, parsley, remaining 2 cloves garlic, lemon juice, lemon zest, and the salt. Pulse until finely minced.
- Emulsify the Marinade: With the processor running, slowly stream in 5 tablespoons olive oil until emulsified. Reserve 1/3 cup chermoula for serving; transfer the remainder to a large mixing bowl.
- Assemble the Sardine Medallions: Pat sardines dry. Add to the bowl with chermoula and toss gently to coat. Lay one fillet skin-side down; spread about 1–2 tablespoons filling over the flesh. Top with a second fillet skin-side up to form a medallion. Repeat to make about 6 medallions.
- Flavor Infusion: Arrange medallions on a plate, cover, and refrigerate 30 minutes (up to 4 hours).
- Prepare the Grill/Broiler: Preheat a gas grill to high or prepare a hot charcoal fire for direct heat; clean grates. If using a grill basket, brush with the remaining 1 tablespoon olive oil. For oven broiling, position a rack 6 inches from the element and preheat broiler on high.
- Grill to Smoky Perfection: Place medallions in the basket or directly on grates. Grill 3–5 minutes per side, flipping once, until skin is blistered and the fish is opaque; target 60–63°C (140–145°F) internal temperature or flakes easily with a fork. For broiling, cook 4–6 minutes total, flipping once, until lightly charred and just cooked through.
- Final Presentation: Transfer to a platter. Whisk the reserved 1/3 cup chermoula and drizzle over the hot fish. Serve immediately with lemon wedges.
Notes
- Sardine Prep: Ask your fishmonger to clean, debone, and butterfly the sardines for you to save significant prep time. Ensure they are fresh, with bright eyes and shiny skin.
- No Food Processor? All components can be very finely minced by hand with a sharp knife. Use a mortar and pestle for the filling to create a paste-like consistency.
- Make-Ahead: The chermoula and the filling can be prepared up to 24 hours in advance and stored in airtight containers in the refrigerator. Assemble the medallions just before marinating.
Nutrition Information
Per serving (1/6 of total recipe)- Calories: 534
- Protein: 44 g
- Total Fat: 32 g
- Saturated Fat: 5.5 g
- Carbohydrates: 14 g
- Dietary Fiber: 5 g
- Sodium: 260 mg
- Total Sugars: 1 g (0 g Added)