Oh, hello there my friends… It’s me again, Sophie the sardine lover, just doing her thing over here serving up a lip smacking new recipe for all the pro-sardiners out there… Just as any genuine sardine supporter would. I just feel it’s kind of like my duty to spread the love and encourage others to embrace them, you know?
I have to say that this bad boy is quite the show stopper; ticking all the nutritional boxes whilst making one hell of a beautiful plate to tantalise your every single taste bud. Food that benefits the soul just as much as it does the body? Now that’s something I can jump on board with – and I strongly urge you to do the same with this simple spring dish, people!
Now we have finally reached the time of year where dining al fresco and lighter, fresher meals are both on the dining agenda – there is no better time to head to your fishmongers or supermarket and pick up some fresh sardines to cook up a storm with. Not only are they ridiculously cheap but they are loaded with omega 3, calcium and vitamin D; meaning they can not only help to benefit your skin and bones but also put a little zest back in to your life. Who’d have thought this little guys could have such an impact on us complicated humans, huh? I recommend asking your fishmonger to fillet them – that way you don’t have to do any of the fiddly work when you get home and you can just focus on the real fun part!
Now to keep things nice ‘n’ easy – here we are simply baking the sardine fillets in a tray with the sweet seasonal red pepper and asparagus – making it a total winning one pan wonder that will no doubt serve you oh-so well on the days when you want something snappy, yet sophisticated. Perfect if you’re serving a bunch of friends on a balmy spring evening or just feel like treating yourself to a more special solo dinner, because you deserves it. 🙂
When you pair those nicely salty sardines with the tender roasted veg and peppery rocket, basil and fennel salad and sit down to soak up some of those beautiful rays – you’ll know exactly what I mean when I say it literally tastes like holidays on a plate. My mum and I used to love eating sardines right by the beach whilst sipping on San Pellegrino and dipping our bread in to balsamic and olive oil. Tell me: Does life get any more luxuriously blissful than that? I really think not! This salad is my take on bringing all those magical memories together to create something truly, truly beautiful. I hope you enjoy, babes!
- 4 sardine fillets
- 1 lemon
- 2 cloves garlic
- 1 sweet pointed red pepper, chopped
- Bunch of asparagus
- 3 tbsp olive oil
- salt and pepper
- 2 large handfuls rocket
- 1 avocado
- ½ fennel bulb, shaved
- 1 handful fresh basil, chopped
- 1 tbsp flaked almonds
- Preheat the oven to 180 degrees and line a baking tray with paper. Place the pepper with the garlic and some of the olive oil in the oven to cook for 10 minutes, then add in the asparagus and sardines (skin side up) and season well before squeezing on ½ of the lemon juice. Roast for 20 minutes until all cooked up!
- Meanwhile, toss the rocket with the basil, fennel, some lemon juice, olive oil, salt and pepper before assembling on a plate. Top with the avocado, sardines, pepper, asparagus and season as you like. Sprinkle with flaked almonds and you're good to go!