Growing up, I remember watching my mum eating sardines and frankly, feeling horrified at the very thought. The deeply fishy smell did not appeal to my younger self. But just as olives and avocado go from being repulsive to tasting pretty damn awesome, sardines are another one of those tastes that we seem to grow to love with age. At least – this is true for me! And there’s no doubt that sardines have a lot going for them. They’re cheap, full of essential fatty acids, and have a nice meaty flavour that you don’t get with a lot of other, more delicate, types of fish. This recipe is a good one for a speedy lunch, and the tartness of the apple cuts through the oiliness of the fish brilliantly.
What's the A to V?
Sardines are a brilliant source of vitamin D, calcium, fluoride, Iodine, B7 and B5. Olives are rich in vitamin E and chloride, and using some green leafy veg in your salad like spinach leaves and lettuce provides a nice dose of all sorts of vitamins & minerals including vitamins C, K and folate.
Ingredients (Serves 1):
½ a small apple, finely sliced or chopped into chunks
½ a tin of sardines
6 green or black olives, halved
A bowl full of green salad ingredients – whatever you fancy really. I use gem lettuce, salad leaves from a mixed bag selection, and a bit of chicory as the base in mine.
1 spring onion, finely sliced
2 sprigs of parsley, finely chopped
4 cherry tomatoes (optional)
Squeeze of lime, to finish.
Method
Assemble your green salad base. Add your chopped apple, olives and sardines, and finish with a sprinkling of parsley, a generous squeeze of lime, and some cracked black pepper.
Dress according to taste. I usually use olive oil and balsamic vinegar, although you might want to go easy on the oil here as the fish is already naturally oily.