Healthy And Delicious
Sardines are one of the tastiest and healthiest fish around. They contain protein, omega-3 fatty acids, vitamin B12, calcium, iron and potassium, and have small, soft bones so can be eaten whole with no problems. They are great grilled fresh, or eaten straight out of the tin, but if you fancy being more adventurous, look at these recipes.
Potato and sardine salad
Serving size 4
- 1 kilogram Jersey Royal potatoes
- 12 fresh sardines
- 1 small onion
- 1 tablespoon dried herbs
- 1 tablespoon mayonnaise
- 2 tablespoons lemon juice
- 1 garlic clove
- Salt and pepper
- Small handful fresh parsley
- Halve the potatoes and drizzle with oil, then sprinkle with salt and pepper.
- Place into the bottom of a cold oven, and roast for 30 minutes.
- While potatoes are cooking toss the sardines in oil and add herbs, salt and pepper.
- Put into the oven ten minutes before potatoes are ready and take out when they are done.
- Meanwhile, make the dressing by finely chopping the onion and parsley and mincing the garlic clove before mixing with the mayo and lemon juice.
- Mix the cooked potatoes, sardines and dressing together whilst still warm and serve.
Sardine spaghetti with tomato sauce
Serving size 4
- 400 grams spaghetti
- 1 tablespoon olive oil
- 2 garlic cloves , crushed
- Pinch chilli flakes
- 1 (227 gram) can chopped tomatoes
- 2 (95 gram) cans skinless and boneless sardines in tomato sauce
- 10 pitted black olives , roughly chopped
- 1 tablespoon capers , drained
- Small handful parsley , chopped
- Place spaghetti in a large pan of boiling salted water and cook according to pack instructions.
- While spagetti is cooking heat oil in a medium pan and cook the garlic for one minute.
- Add the chilli flakes, tomatoes and sardines, breaking up roughly with a wooden spoon.
- Heat for two to three minutes, then stir in the olives, capers and most of the parsley.
- Drain the pasta and add it to the sauce and mix well. Divide between four bowls and sprinkle with the remaining parsley.
Serving size 6
- 225 grams shortcrust pastry
- 25 grams butter
- 225 grams onions, skinned and thinly sliced
- Salt and freshly ground pepper
- 1 (120 gram) can sardines in olive oil
- 2 medium eggs, beaten
- Milk (amount will vary, see below)
- Lemon wedges
- Roll out the pastry and line a 21.5cm (8 1/2-inch), loose-bottomed flan tin.
- Melt the butter in a pan and gently fry the onions until soft but not brown.
- Add salt and pepper, then leave to cool. Drain the sardines and cut off the tails. Place the onions in the pastry case, pile up a little under each sardine – these are positioned like the spokes of a wheel.
- Season the beaten eggs and make up to 300 millilitres with milk. Carefully spoon the egg mixture round the sardines. Bake in the oven at 200 degrees C (400 degrees F), gas mark 6, for 20 minutes.
- Reduce the oven temperature to 175 degrees C (325 degrees F), gas mark 3, and cook for a further 20 minutes. Leave to cool and serve with lemon wedges.