Grilled Sardines & Tomatoes with Crunchy Herb Dressing Recipe
Photo by Susan Bell
Serves 2-4

Grilled Sardines & Tomatoes with Crunchy Herb Dressing


Sardines are a fantastically cost-effective source of the beneficial Omega-3 fatty acids, EPA & DHA, as well as containing a wealth of other nutrients, including vitamin D. They also contain lots of calcium (as we usually eat the small fish bones). This potent combination earns them a true super food status in my opinion.


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
  • Extra virgin olive oil
  • 4 fresh sardines, gutted and cleaned

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.

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.

Grill the tomatoes (salted and brushed with olive oil) for 3 minutes on each side. Set aside on a serving plate.

Raise the heat to high and grill 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.

This recipe is from Cook, Nourish. Glow – Michael Joseph, 2016

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