Grilled Sardines Recipe for an Omega-3 BOOST

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Grilled Sardines Recipe for an Omega-3 BOOST

Omega-3’s are important for good health, especially heart health, eye site and brain functioning. Research has shown that the consumption of fatty fish is beneficial to health and that we need to try ensure that we get in at least 90-120 g of fatty fish at least two times a week!


This can be quite tough for some as fatty fish and omega-3 sources are: salmon, trout, mackerel, snoek, tuna steak, sardines and pilchards. In South Africa, the price of salmon and tuna is just RIDICULOUS! Most of us cannot justify spending that amount of money and the sad reality is that we also don’t really consume the really affordable sources such as sardines and pilchards (even though they are READILY AVAILABLE and AFFORDABLE.

So here is a RECIPE to help you boost your OMEGA-3 intake by learning how to cook with sardines! Get it a go, you will never know if you like them until you try them!


Grilled sardines with couscous salad

Serves 2


2 cups of couscous

Chicken or vegetable stock

8-12 sardines

1 Tbsp olive oil

Cherry tomatoes


1 medium red onion – diced


Lemon Juice

Salt and pepper


  • Cook the couscous in stock according to packet instructions
  • Fluff with a fork and leave to cool
  • Add the tomato, cucumber and onions
  • Add to the salad the lemon juice, coriander, salt and pepper to taste (remember not too much salt = high blood pressure)
  • Preheat oven to grill
  • Wash the sardines under running water – you can place them in a sieve if you don’t wish to have fishy hands
  • Gently score (slit) the sides of the sardines
  • Place into a roasting pan – use foil underneath to reduce cleaning time afterwards
  • Lightly add some lemon juice, olive oil and salt over the fish – seasoning is essential for great taste
  • Grill for 12-15 minutes or until cooked through
  • Serve the fish with the couscous salad


For more flavour add some fresh ginger and garlic to the salad

For a low fat dressing – a drizzle of balsamic vinegar/ balsamic vinegar reduction or use reduced oil dressing