Cornish Sardines on Toast

Fresh Fish
Total Time
10 mins
Level
Easy
Servings
2 People

Enjoy the taste of the Cornwall with this fresh and super simple wholesome supper using an oily fish packed with omega-3.

This recipe takes about 10 minutes to make, from start to finish. The flavours are so fresh and each bite packs a punch! You can fillet the sardines yourself or you can get your fishmonger to do it for you.

Thank you to Celtic Fish and Game for donating the fish used for this recipe.

Scroll down for the recipe.

Ingredients

  • Cornish Sardines, filleted x 5
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • Good pinch of salt
  • 2 garlic cloves, finely chopped
  • 1/2 red chilli pepper, finely chopped
  • 1/2 tbsp fresh parsley, roughly chopped

Method

  1. Begin by taking 2 tablespoons of the olive oil and 2 tbsp of the lemon juice and mixing them together. Then brush each of the sardine fillets with this mixture and sprinkle the salt over them.
  2. Next, place a large saucepan on medium heat and add 1 tablespoon of olive oil to the pan. When it is hot, add in the garlic and chilli and fry for 2 minutes.
  3. Place the sardine fillets skin side down in the pan and leave to cook for around 3 minutes until the flesh has turned white and less translucent. At the same time, toast the bread.
  4. Plate up the toast and place 3 sardine fillets on each slice. Use the remaining olive oil and lemon juice to drizzle over the sardines, then sprinkle with parsley and serve!

Nutrition

  • KCAL 484
  • FAT 24g
  • Saturates 4g
  • Carbs 38g
  • Sugars 2g
  • Fibre 2g
  • Protein 28g
  • Salt 0.98g

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