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Sardines with walnut puree


  • 1 cup (120g) chopped walnuts
  • ⅓ cup skim milk
  • 1 clove garlic, crushed
  • ½ teaspoon ground cumin
  • 2 tablespoons chopped parsley
  • 12 small bay leaves
  • 12 thin slices lemon
  • 24 X 20g (480g) butterflied sardines

Place the walnuts in a food processor or blender and blend until chopped then add the milk, garlic and cumin. Process again then stir through parsley. Lay out 12 butterflied sardines on a board. Place a bay leaf and a slice of lemon on each one, then top with remaining sardines. Carefully secure each sardine ‘package’ with a toothpick.

Heat a little cooking oil spray in a non stick frying pan. Cook the sardines, turning once gently for 2-3 minutes then serve with walnut puree.


Serves 6 – 30g nuts per serve


NUTRIENTS per serve – (135g per serve)

Energy 1200kJ, Protein 21g, Fat 22g (Saturated fat 3g), Carbohydrate 2g, Sugars 2g, Fibre 2g, Sodium 140mg


Note:

Take care when cooking the sardines as they are quite fragile


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