Grilled Sardines & Tomatoes with Crunchy Herb Dressing

Grilled Sardines and Tomatoes, Amelia Freer

Sardines are a fantastically rich source of the omega-3 essential fatty acids, EPA & DHA, as well as a wealth of other nutrients, including vitamin D, which is essential to optimum health. The omega-3 fats are essential for healthy skin, but most Western diets are unfortunately deficient, so making sure that you eat plenty of nuts, seeds, and cold-water oily fish like sardines, can really help you glow.

You’ll Need (serves 4, small plate)

for the dressing:

  • 3 shallots (approx. 1/4 cup), finely chopped
  • 2 tablespoons red wine vinegar
  • a small bunch of fresh marjoram
  • a small bunch of fresh parsley
  • 1 cup yellow, red and green bell peppers, deseeded
  • 1/2 cup cucumber, peeled and deseeded
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fish sauce
  • juice of 1/2 a lemon

for the salad:

  • 1 cup green beans, cut into 3/4 inch pieces
  • 4 vine tomatoes, halved
  • coconut oil or avocado oil
  • 4 fresh sardines, gutted and cleaned


1. To make the dressing, marinate the shallots in the red wine vinegar. Meanwhile, chop the herbs, peppers, and cucumber finely and mix together. Add the olive oil, fish sauce, and lemon juice. Drain the shallots and add them to the dressing, discarding the vinegar.

2. Cook the green beans or runner beans in salted boiling water for 3 to 4 minutes. Drain and rinse in cold water and set aside.

3. Heat a broiler pan and broil the tomatoes (salted and brushed with avocado or coconut oil) for 3 minutes on each side. Set aside on a serving plate.

4. Raise the heat to high and broil the whole sardines (salted and brushed with oil) in the same pan for 3 to 5 minutes on each side. Arrange the cooked sardines on the serving plate and drizzle over the dressing. Serve with the beans on the side.


Recipe taken from my book, Cook. Nourish. Glow. 


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