Fresh sardines on rye bread served with salad

Fresh is best!

The nutritional quality of fresh sardines over canned sardines is incomparable. And since sardines take literally a few minutes to cook I would advise opting for fresh sources were possible. There is so much research available supporting the benefits of high Omega 3 - fatty acids contained in these little fish. Omega oils have been found to be extremely protective against many of the health conditions commonly associated with weight gain such as high cholesterol levels, high blood pressure, diabetes and insulin resistance. Eating up to 3 portions of oily fish such as sardines, mackerel, salmon, herring per week will be very beneficial to your health.


Tomato, cucumber and onion salad

2 handfuls of cherry tomatoes 1/4 of a large cucumber halved and sliced into chunks 1/2 red onion thinly sliced
1 small handful of fresh basil leaves, torn
2 Tablespoons extra virgin olive oil
2 Teaspoons of balsamic vinegar
Juice of 1/2 a lemon Pinch of sea salt


4/5 fresh sardine fillets(cleaned and gutted)
2 Tablespoons Olive oil
1/2 Teaspoon oregano 1Tablespoon lemon juice
1 garlic clove finely chopped 1/2 Tablespoon chopped parsley
1/4 red chilly pepper finely chopped
1 slice of Rye bread (Biona or Schneider Brot)


Tomato, cucumber and onion salad

Prepare the salad by tossing all ingredients together and leave to the side whilst preparing Sardines.

  1. Mix 1Tbs olive oil, 1/2 Tsp oregano and 1Tbs lemon juice together. Brush the sardine fillets with this mixture.
    Place a saucepan on medium heat and add 1Tbs of olive oil. When the pan heats up add the chilli and garlic and fry for 2 minutes.
  2. If you prefer your bread toasted, place the slice of Rye in the toaster at this point as the sardines cook fairly quickly. Transfer the sardines into the pan skin side down and cook for around 3 minutes until the flesh turns from translucent to white.
  3. Place the bread/toast onto a plate and serve the sardines and salad. Use the remaining olive oil and lemon juice mixture to drizzle over the sardines and garnish with freshly chopped parsley.
  4. Enjoy!