Recipe: PAN-FRIED WILD SARDINES & VEGES (grain, gluten & dairy free)


This meal takes about 10 minutes to prepare and 15 minutes to cook. Super easy, incredibly nutritious and sooo yummy! I was lucky enough to get all the ingredients from my local farmers market, something I encourage everyone to go in search of whenever possible! Seasonal, locally sourced and organic produce is spray-free, fresh, full of flavour and far more nutritious than those grown on the other side of the world, picked before ripening naturally and heavily sprayed to keep from ruining.  Of course  something to be equally celebrated is getting to know your local farmers, fishmongers and butchers – to support their family businesses and well cared for produce is priceless.

Ingredients (for 1 person)

4 sardine fillets

1 large courgette

1 large carrot

1 handful of broccoli

1 handful of rocket

1 clove of garlic

1 TBSP coconut oil

squeeze of lemon

salt and pepper


Pre-heat one pan on a low heat and add half the coconut oil

Grate or use a vegetable peeler to slice up the carrot and courgette

Finely chop the garlic and roughly chop the broccoli


To the heated pan add the cut veg, salt and pepper. Fry on a medium to high heat for 5 minutes, stirring occasionally (try to get a nice sweet sticky texture). Then turn to low for the next 5 minutes while you’re cooking the sardines.

Heat the rest of the oil in another pan and on a medium to high temp add the sardines skin down. Add salt, pepper and a squeeze of lemon. Fry for roughly 4 mins until you see the colour of the fish change then use a spatula to flip the filets over and fry for another 1-2 minutes.

Dress a plate with a handful of rocket, add the cooked veg then place the sardines on top – make sure if there is any leftover juice in the pan to pour it over the veg. Enjoy!


Now I really didn’t think I would be a sardine fan, you’ve got to admit they don’t have a very fancy rep normally being dished out of a can and all! But these fresh filets were some of the tastiest fish I’ve eaten! Whats more I was thoroughly chuffed given sardines have the lowest mercury count of all fish. Check out their stats below:

  • Low in mercury due to their small size
  • High Omega 3 fatty acids
  • High in vitamin D3 – we need as much of this as we can get!
  • High in protein – especially nucleic acids (RNA and DNA) that help rebuild body tissues
  • Excellent source of calcium and selenium – sharpening the brain and strengthening the immune system
  • Are more than likely not farm raised – meaning they are a lot cleaner and healthier given they can eat what they like and swim where they like

Read more here



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