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    • Spicy Sardine Fillets on Roasted Crushed Potatoes

    Mark Sharron
    Easy
    20 minutes
    2
    Amount Per Serving: Calories 273; Fat 18.2g; Carbs 77g; Cholesterol 27mg; Sugars 0g; Fibre 5g; Protein 31.8g; Sodium 250mg
    Sardines are a sustainable catch with plenty of healthy omega-3 fatty acids. Here, cooking is quick and simple. You’ll need some rustic potatoes, which are crushed, and of course delicious spices. This will make for a hearty meal.
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    Ingredients

    • For the crushed potatoes
    • 6 baby potatoes
    • A good glug of olive oil
    • Salt & pepper
    • For the sardines
    • 8 fresh sardine fillets
    • 1/2 red onion, finely chopped
    • 1/4 cup olives, pitted and chopped
    • 2 garlic cloves, crushed
    • 2 tablespoons rice flour
    • 1 tablespoon pine nuts
    • 1 large handful of baby spinach
    • 1 large red chilli, seeded and finely diced
    • 1/2 teaspoon cayenne pepper
    • Salt & pepper to taste
    • Extra virgin olive oil
    • Lemon juice

    Method

    • Preheat oven to 200 degrees Celsius.
    • Place the potatoes in a baking dish and give them a good glug of olive oil, rub the oil all over them. Bake for 10 to 15 mins.
    • Once cooked, crushed the potatoes using a fork or a knife. Then add some olive oil and season with salt and pepper.
    • To cook the sardines, season the sardines with salt and pepper, then coat the fillets in rice flour.
    • Heat some extra virgin olive oil in a large frying pan on medium to high heat. Place fillets in the pan and fry for about 2 minutes on each side, or until their meat separates from the bone easily. Pull the fish off the heat and set it aside.
    • In the same pan, saute the onions, garlic, olives, pine nuts, spinach, chilli, cayenne pepper, salt and pepper.
    • Once the onions, garlic and olives are soft, add the cooked fish.
    • Serving Suggestions: Serve spicy sardines over crushed baby potatoes with a drizzle of lemon juice.

    Frozen Sardines Products

    • Sardine Fillets 1kg
    • Sardines 1kg