I love recipes that are super-quick yet so abundant in flavour, high-quality nutrition and colour — this one ticks all those boxes. Sardines are a small fish but incredibly rich in omega-3 fatty acids to support brain and cognitive function, heart health and beautiful skin. Aim for sustainably sourced sardines when buying.
Serves: 4
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Servings
Prep time
Cook time
Recipe
Ingredients
- Chilli Garlic Rye:
- 300g rye sourdough bread, torn into chunks
- 3 tbsp garlic-infused olive oil
- Pinch sea salt
- Pinch chilli flakes
-
- 2 yellow capsicums, quartered & seeds removed
- 500g mixed cherry tomatoes, halved
- 3 tbsp capers, drained
- 100g red onion, peeled & finely sliced
- 4 tbsp basil leaves, finely sliced
- 2 tbsp apple-cider vinegar
- 4 tbsp extra-virgin olive oil
- 2 × 100g tins sustainably sourced sardines
- Sea salt & black pepper, to taste
Method
- Heat grill to medium–high and line 2 large baking trays with greaseproof paper.
- Toss rye sourdough with garlic-infused oil, sea salt and chilli flakes on one baking tray, spread evenly then place under grill to cook for 3 mins. Flip bread and toast a further 2–3 mins on other side. Set aside to become crisp.
- Spread capsicum skin side up on other baking tray, place under grill and cook to blacken skin for approx. 12 mins. Once skin is black and blistering, peel it away from flesh and slice capsicum finely.
- In large mixing bowl combine rye toasts, capsicum, tomatoes, capers, onion and basil, drizzle with apple-cider vinegar and olive oil, season with black pepper and toss.
- Arrange in serving bowl and top with sardines.
- Tip: You can find garlic-infused extra-virgin olive oil in the supermarket. It’s an absolutely fabulous ingredient to keep in the cupboard for a quick infusion of flavour and for those of us who groan at the thought of peeling garlic. If you don’t have garlic-infused oil handy crush 1–2 cloves garlic in extra-virgin olive oil for this recipe.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
