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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


Take care when cooking the sardines as they are quite fragile