Prep10 min

Cook15 min

Total25 min

Servings3

DifficultyEasy

Macros per serving (2 sardines per person)

365kcal

35 gprotein

7 gcarbs

22 gfat

3 gfiber

Of which 5.6 g sugars and 5.4 g saturated fat.

Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.

Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.

Highlights 34.6 g protein per serving · Omega-3 (sardines) · Calcium (sardines)

Allergens fish

Air Fryer High Protein Quick & Easy

Grilled sardines with sweet roasted peppers

Name: Grilled sardines with sweet roasted peppers
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 3
Ingredients: 6 fresh sardines (480 g / 1 lb); 2 red bell peppers, cut into strips (240 g / 8½ oz); 1 green bell pepper, cut into strips (120 g / 4 oz); 2 cloves garlic, minced (6 g); 2 tbsp extra-virgin olive oil (20 g / ¾ oz); coarse salt, to taste; oregano, to taste; 1 lemon (30 g / 1 oz)