Stuffed Sardines
Sardines really are an amazing thing to eat! 🐠 🐟
One of Eli’s first foods was mashed sardines!
The NHS recommends eating at least two portions of fish per week, including one portion of oily fish, which provides omega-3 fats. However, many of us still don’t eat enough oily fish. Other European countries eat far more than we do — just visit Portugal and you’ll find sardines everywhere! You can share a tin of sardines and a bottle of vinho verde in the sunshine almost anywhere you go ☀️😅
10 reasons why I love sardines
They are a great source of protein.
They are rich in omega-3 fats, which support brain and eye development.
They contain vitamin B12 and vitamin D, which support energy metabolism and bone health.
They are rich in calcium — especially when you eat the soft bones.
They contain iron, which is important for growth and development in children.
They are incredibly versatile — delicious baked, grilled, marinated, or on toast.
Fresh sardines can be stuffed with ingredients like pesto, herbs, or olive tapenade.
They are affordable — a pack of sardines can cost under £5.
Sardines are generally considered a more sustainable oily fish choice.
I find them much less “fishy” tasting than many other types of fish.
Recipe (serves 3 adults and 1 child)
1 packet of sardines, prepared and butterflied- around 8 ideally
For the stuffing:
1 very large tomato, diced
1/2, diced onion
2 garlic cloves, crushed
40g smoked almonds, finely chopped
Large handful parsley, chopped
4 sun-dried toms, chopped
Squeeze of lemon
1 tsp tomato puree
A little salt
Method
Make the stuffing and stuff sardines. Bake at 200c for 20 mins, or until cooked thoroughly.
I served ours with Mejadra (Middle Eastern lentils and rice), a seed and tomato salad and some peas!
Eli was a little hesitant to eat the sardines with the skin on. However, as soon as it was removed and the fish was mashed, he enjoyed it!