Sardines with chickpeas and tomatoes
Eating too much saturated fat can increase the amount of cholesterol in the blood and so increase your risk of heart disease. Where possible, saturated fats should be replaced with unsaturated fats, which can be monounsaturated (for example olive oil, rapeseed oil, nuts, seeds and avocados) or polyunsaturated fats (such as sunflower oil and seeds, and vegetable oils). Long chain omega 3 fats found in oily fish also help to protect the heart. Aim to have at least one portion of oily fish a week (such as sardines, mackerel or fresh tuna). If you have had a heart attack, aim for 2-3 portions a week.
Ingredients (Serves 4)
- 12 sardines
- 5 tbsp plain flour
- 1 tsp cumin powder
- Freshly milled black pepper
- Zest of 2 lemons
- Small handful freshly chopped parsley
- 1 tbsp olive oil
- 2 x 400g tins chickpeas
- 2 garlic cloves
- 200g cherry tomatoes
- 150ml white wine
- 2 tbsp half fat crème frâiche (optional)
- 1 tbsp of toasted pine nuts
Crush the garlic cloves and halve the cherry tomatoes. Clean and scale the sardines if needed. Season the flour with the pepper and cumin, and sprinkle on a plate. Dip the sardines into the flour to coat the sardines. Mix together the lemon zest and parsley.
Heat a heavy-duty pan until very hot. Add a drizzle of oil. Once shimmering, lay the sardines in the pan, facing away from you. Fry for 3 minutes, then flip and fry for another 3 minutes.
Remove the sardines and place to one side. Add more oil to the pan if needed and fry the garlic gently for 30 seconds or so. Add the wine and reduce by half, stirring to scrape up any sticky bits from the pan, then add the chickpeas and tomatoes. Cook until the chickpeas are heated through.
Add the sardines to the pan, then sprinkle with the parsley and lemon mix and pine nuts.
Add the crème frâiche if using, once the pan is off the heat, to make this dish a little creamier.