Ah, sardines: sustainable, affordable and (surprisingly) palatable. With one month to go before Christmas Day, it’s the perfect time to make some health and budget-conscious choices to ensure both you and your bank account are feeling great on the big day. Sardines are packed with omega-3 fatty acids and couldn’t be easier to prepare. Pretty them up with this scrummy recipe from the kitchn and you’re good to go!
18 sardine fillets
1/4 cup olive oil
2 tablespoons flour
1 tablespoon finely ground cornmeal (or substitute equal amount flour)
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper
1 1/2 cups (1 16-ounce can) chickpeas, drained
2/3 cup diced, seeded cucumber
1/2 cup crumbled feta cheese
1/2 cup pitted and sliced black olives
Zest and juice of 1 medium lemon
1 tablespoon chopped mint leaves
1 tablespoon chopped chives
Carefully lay sardine fillets out on a towel and pat dry. Make coating by combining flour, cornmeal, salt, pepper, cumin, paprika and cayenne. Set aside.
In a medium bowl stir together chickpeas, cucumber, feta, olives, lemon zest and juice, mint and 1 tablespoon of the olive oil. Arrange equal parts of salad base on six plates.
Dredge sardines through flour mixture and set aside, ready to be fried. Heat remaining olive oil over medium heat in a fry-pan large enough to accommodate the sardines in one or two batches. When barely smoking, carefully lay in sardines, working in two batches if necessary to avoid crowding. Sizzle fish in oil about 30 seconds on each side then carefully transfer back to dry towel to drain.
Stack three fillets on top of each salad and sprinkle with a pinch of chopped chives and a few cracks of black pepper.