I put together this little gem of a recipe for the Natural & Organic Super Show. This dish ticks all the boxes for me - made from scratch cooking, beautiful produce, whole ingredients, a pretty impressive nutritional profile and SO. MUCH. FLAVOUR. By jingo! We've hit the jackpot.
Sardines sound a little scary? I still have flashbacks of those boney, smelly fillets coming out of the tin, coated in tomato sauce and my Mum squishing them on toast with a fork. Coming from a family who loves to fish, fresh or frozen sardines (AKA pilchards) were primarily used to catch a big one! My Dad still struggles to get his head around the fact that I 'fillet' and prepare perfectly good bait. Throughout my career in the natural health industry and as a nutritionist, I would so often write sardines as an 'eat more of' option for my clients, but I'll confess, I rarely practiced what I preached.
Then during the infamous ingredient auction on MasterChef, I had a complete brain-fart when I accidentally put my paddle up for sardines when I really wanted to bid on the eggs (I'm still not really sure what happened!?). Despite my moment of complete stupidity and my pride a little bruised, I ended up falling in love with them and now regularly cook them at home. Not only do they have an intense flavour and a delicate melt in your mouth texture, they're an amazing source of omega-3 fatty acids EPA and DHA, vitamin B12, vitamin D, iron, zinc and calcium. They're also a sustainable seafood, very low in heavy metals and are plentiful in Australian waters. I'm not a massive fan of the term super food, but I think in this case it's pretty on point.
Rightio, I've shared with you my true and honest feelings for this underrated little fishy, but what about the other stuff? In January, I proclaimed my love for honey (check out my blog post here) but the other yummy bits are also jam packed with positives.
- Wholemeal spelt flour is full of fibre, a good source of carbohydrates and has a delicious nutty wholegrain taste.
- Sunflower sprouts are super rich in enzymes, chlorophyl and essential vitamins and minerals. Despite the health benefits, sprouts are usually a 'meh' food for me, but these beauties are all kinds of yum and have a great texture. Try sprouting yourself!
- Miso paste is super salty, but it's a naturally fermented product made from soy, rice, barley or other grains and therefore contains live probiotic cultures (this is why exposing the miso to high temperatures kills off all the goodness).
- DIY mayonnaise results in a gluten free, dairy free, preservative free and no hidden additives condiment that you can flavour however you like. The best part is it also tastes a MILLION times better than anything you'll buy in a bottle!
Sold? Alrighty, here's the recipe.
MISO, HONEY & SESAME GLAZED SARDINES WITH WHOLEMEAL SPELT FLATBREADS
Miso, Honey & Sesame Glazed Sardines
- 12 fresh sardines, filleted and butterflied
- 2 tbs grapeseed oil
- 1/2 tsp cold pressed sesame oil
- 1 lime
- 1 tbs raw honey
- 2 tbs white miso paste
Wholemeal Spelt Flatbreads
- 1 cup wholemeal spelt flour
- 1 tsp baking powder
- ½ cup natural pot set yoghurt
- 1 tsp salt flakes
- 2 tbs grapeseed oil
- 1 egg
- 1 lime, zest and juice
- 1 tbs dijon mustard
- 1 tsp rice wine vinegar
- ½ tsp salt flakes
- 200ml grapeseed oil
- Coriander, roughly chopped
- Mint, roughly chopped
- Sunflower sprouts
- Cucumber, finely sliced
- Black and white sesame seeds
- To make the flatbreads – place all ingredients in a bowl and combine well. Turn dough out onto a floured surface and knead until mixture is slightly elastic. Allow dough to rest for 10 minutes. Portion dough into pieces and roll out thinly using a rolling pin, alternatively you could also use a tortilla press. Place frypan over high heat. Using a paper towel and a little oil, gently wipe the inside of the frypan. Place flat bread into pan and cook until bubbles start to appear. Turn and repeat on other side. Remove from heat and repeat with remaining dough.
- For the mayo - place egg, lime, mustard, vinegar and salt into a tall jug. Pour in oil. Using a bar mix or stick blender, place attachment over egg yolk. Blend on high speed until thick and creamy. Adjust seasoning and acidity to taste.
- To cook the sardines - gently pat sardines dry with paper towel. Place pan over high heat. Add sardine fillets skin side up and cook for 30 seconds before turning over. Gently press skin side down into fry pan and cook for a further 30 seconds. Remove from pan being very gentle, as the flesh is delicate and can break easily. Meanwhile, combine honey, miso, lime juice and sesame oil in a bowl. Brush sardines with glaze.
- To assemble - smear a generous tablespoon of mayo over each flat bread. Top with sardines, cucumber, sprouts and fresh herbs. Sprinkle with extra sesame seeds, a squeeze of lime juice and season with salt. Serve and enjoy!
For a vegetarian option, replace sardines with tempeh. Fry slices in 1-2cm of grapeseed oil. Remove from pan and glaze as per original recipe. It's delicious!
Thanks to everyone for coming along over the weekend and listening to my demo and a big thank you for reading my blog. Give it a crack and let me know how you go!