Recipes using Store Cupboard Essentials: Tinned Sardine Edition
At the moment, we’re finding the need to reach into our store cupboards more than ever, which is exactly why it’s time to banish boring beans on toast and enjoy some of those wonderful, tinned fish essentials.
This month, we’re mad about sardines. For a small fish, they have huge versatility and mighty nutritional value – filled with omega-3 fatty acids, B12 and vitamin D. Here are our top five ways to add pizazz to your next sardine dish!
Heat your oven to 200°C/fan 180°C/gas 6. Lightly grease a large roasting tray or line with tin foil. Separately, in a bowl, toss a diced red onion and 100g halved cherry tomatoes with lemon juice and zest of half a lemon, cumin, chilli, olive oil, parsley and one crushed garlic clove. Season with salt and pepper. Place tinned sardines on the roasting tray and scatter the onion and tomato mix over them. Roast for 10-15 minutes, or until cooked through.
Cook 100g of maftoul (large, Palestinian grain, similar to cous cous). Fluff up with a fork, drain any residual water, then stir in a large pinch each of ground cumin, cinnamon and coriander. Add a 400g drained tin of chickpeas with one finely chopped red onion, chopped fresh coriander and chopped cucumber. Season with ground black pepper, then stir in 120g tinned sardines.
Add a small amount of olive oil to a frying pan on a low heat. Add two crushed garlic cloves and a teaspoon of capers, stir, then add one tin of chopped tomatoes, some chilli flakes or freshly chopped chilli, 10g of fresh torn basil and just a pinch of sugar. Allow this to cook for five minutes, then season with salt and pepper to taste. Meanwhile, cook 200g spaghetti, fusilli or penne pasta. To finish, add a handful of chopped olives and 100g broad beans and cook for another three minutes. Finally, add a 120g tin of sardines and another 10g freshly chopped basil and stir into your pasta.
Mix 120g drained tinned sardines with 400g mashed potatoes. Stir in some sweetcorn and finely chopped spring onions, then shape the mixture into fishcakes. These measurements should make up to eight medium-sized fishcakes. Lightly coat all fishcakes in polenta, then arrange them on a baking tray and drizzle with a little oil. Bake at 200°C/fan 180°C/gas 6 for 20 minutes. Serve with steamed vegetables and rice for a wholesome, healthy tea.
Heat a small amount of olive oil in a pan, and use to fry one chopped onion, one red pepper, one green pepper and a sliced celery stick for five minutes to soften. Add 225g brown rice, two teaspoons of paprika, 400g tin chopped tomatoes and 500ml chicken stock. Bring to the boil, then simmer for 10–15 minutes until the rice is cooked. Stir in two 120g drained tins sardines with 100g baby spinach. Season with ground black pepper to serve.