Spiced Sardines in Mustard Seeds
A brilliant way of cheering up some tinned fish, or spicing up your weekly Omega 3 dose
- 4 sardines filleted, or one tin of sardines in oil Mixed ratings!
- 2 tbsp sunflower oil
- 1/4 tsp brown or black mustard seeds
- 3-4 curry leaves (optional)
- 1 onion, chopped
- 3-4 garlic cloves, crushed
- 1/4 tsp turmeric
- A pinch of sea salt
- A pinch of freshly ground black pepper
- 1/4 tsp medium curry powder
Support seafood sustainability by varying what you use
The recipe also works with Mackerel
- Heat the oil on a medium heat and add a few of the mustard seeds. If they begin to crackle, tip in the remaining seeds.
- Put in the curry leaves, if using, and when they sizzle, add the onion and sauté for 7-8 minutes until the mixture turns golden brown.
- Mix in the garlic, turmeric, salt, black pepper & curry powder and cook for a minute.
- If using fresh fillets, add the fish skin side down and cook for about 2 minutes*.
- Turn over and cook for a minute on the other side.
- Fold the onion mixture into the fillets to allow the flavours to infuse.
- Cook for a further minute and serve.
Serve hot with toasted pitta breads and a tomato, onion and chilli salad.
*If you're using fish from a tin, cook it to warm through- it doesn’t matter if the fish breaks up while cooking.