About
These pan fried sardines are accompanied by a rich topping of sweet tomatoes and salty capers.
This makes for a great lunch option served alongside a simple green salad or some zucchini noodles.
Ingredients
- 4 medium – approx 3" long sardines, cooked from fresh or frozen
- 4 piece sundried tomatoes
- 2 tablespoon olive oil
- 1 tablespoon, whole pieces capers
- 1 teaspoon lemon peel or zest raw
- 1 tablespoon parsley, fresh
- ⅛ teaspoon black pepper
- 1 clove garlic
Instructions
- Heat one tablespoon of olive oil in a frying pan over a high heat. Season the sardines with black pepper and add to the pan skin side down. Cook for 3-4 minutes until golden. Flip the fillets and cook the other side for a further minute or two until the fish is cooked through. Remove from the pan and set aside.
- Whilst the sardines are cooking, roughly chop the capers and tomatoes and mince the garlic. Once the sardines are removed from the pan, add the remaining olive oil over a low/medium heat. Add the garlic, tomatoes, capers and lemon zest, stirring well to combine. Sweat gently until tender and fragrant.
- To serve, top the cooked sardines with the tomato and caper mixture and scatter with chopped fresh parsley.
Nutrition Facts
- Servings: 2
- Calories: 181.2kcal/758.1kJ (per serving)
- Fat: 16.2g (per serving)
- Carbs: 3.3g (per serving)
- Protein: 6.9g (per serving)
