About the Recipe
A fresh, light Mediterranean-inspired salad featuring flavorful grilled sardines atop peppery arugula, finished with a delicate drizzle of olive oil and a hint of balsamic vinegar. If sardines aren’t your thing or hard to find, see below for delicious alternatives.
Ingredients
Ingredients:
Grilled Sardines (or alternatives):
3-4 fresh sardines, cleaned (or substitute options listed below)
1 tablespoon extra-virgin olive oil
Sea salt and freshly ground black pepper, to taste
Lemon wedges (optional)
Arugula Salad:
2 cups fresh arugula, washed and dried
1 tablespoon extra-virgin olive oil
1 teaspoon high-quality balsamic vinegar (optional; can omit if strictly limiting carbs)
Easier-to-Find Sardine Substitutions:
Rainbow Trout: Light, mild flavor, easy to grill or bake, commonly available.
Branzino (Mediterranean Sea Bass): Mild, slightly sweet, and delicate with flaky texture.
Halibut: Firm, meaty, mild white fish. Holds up well to grilling or pan-searing.
Cod: Tender and flaky, mild flavor. Ideal for quick grilling, roasting, or pan-cooking.
Preparation
Grilled Sardines (or chosen substitute):
Prepare Fish: Brush sardines (or substitute fish) lightly with olive oil, then season with salt and pepper.
Grill Fish: Preheat grill or grill pan to medium-high heat. Grill sardines 3-4 minutes per side until cooked through and lightly charred.
Cooking Tip: Fish cooks quickly—watch closely to avoid overcooking.
Assemble Salad:
Prepare Arugula: Place arugula on serving plate. Drizzle lightly with olive oil and balsamic vinegar, seasoning with a pinch of salt.
Plate & Serve: Place grilled fish neatly atop the arugula salad. Garnish with fresh lemon wedges if desired.
Low-Carb Flavor Boost Options (Fresh & New Ideas!):
Lemon-Dill Drizzle: Whisk lemon juice, olive oil, and fresh dill for a vibrant finishing sauce.
Garlic Oil: Gently warm olive oil with fresh garlic slices and drizzle sparingly for depth.
Fresh Oregano or Parsley: Sprinkle fresh oregano or parsley leaves for aromatic freshness.
Chili Flakes: Add a pinch of red pepper flakes for subtle warmth and complexity.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society