About
These pan fried sardines are served with spicy green beans sautéed with aromatic garlic and red onion.
These make for a great hot lunch or a dinner option served with extra veggies.
Ingredients
- 5 ounce green beans
- 4 medium – approx 3" long sardines, cooked from fresh or frozen
- 3 tablespoon olive oil
- 1 clove garlic
- 1 teaspoon red chili flakes by sweet tomatoes
- ½ small red onion
- ⅛ teaspoon salt, sea salt
- ⅛ teaspoon black pepper
Instructions
- Add the green beans to a pan and cover with water. Bring to a boil then simmer for 3-4 minutes until just tender. Drain and set aside.
- Finely slice the onion and garlic. Heat a tablespoon of olive oil in a frying pan over a low/medium heat and add the onion, garlic and chilli flakes. Sweat until the onion and garlic is tender and fragrant.
- Whilst the onion mixture is cooking, heat another tablespoon of olive oil in a second frying pan. Season the sardines and add to the pan skin side down. Cook for 3-4 minutes until the skin is golden brown. Flip the fillets and cook for a further minute or two until cooked through.
- Once the onion and garlic is tender, add the remaining olive oil to the pan. Add the green beans. Increase the heat to medium, season with a little salt and pepper and stir fry for 2 minutes until cooked through, tossing the beans in the seasonings.
- Serve the sardines on top of the spiced beans, pouring over the spiced oil from the pan.
Nutrition Facts
- Servings: 2
- Calories: 262.7kcal/1099.2kJ (per serving)
- Fat: 23.0g (per serving)
- Carbs: 8.3g (per serving)
- Protein: 7.7g (per serving)
