Sardines on Buckwheat Flatbreads
I keep tins of sardines in my cupboard to have as a simple snack – great on toast with a sprinkling of sea salt and cracked black pepper. While they’re lower in mercury than other sea fish, it’s important to buy wild-caught sardines and opt for those packed in water or oil, rather than brine – you can always add the salt later. Even better, buy them fresh from your fishmonger. Bursting with flavour, they need very little to enhance them – just a few herbs and a squeeze of lemon.
280 calories per serving.
- 4 tbsp buckwheat flour, plus extra for dusting
- Raw coconut oil, for frying
- 4 fresh sardines, gutted and cleaned (ask your fishmonger to do this)
- Handful of fresh parsley, finely chopped, plus extra to serve
- 1/2 lemon, juice
- Salt and freshly ground black pepper
- To serve:
- 1 watermelon radish (or a handful of red radishes), sliced into thin circles
- Lemon wedges
1. Place the flour in a bowl with 2 tablespoons of water and knead together to make a dough. (Buckwheat can be quite sticky so you may need to add more flour.)
2. Roll the dough into a tube and slice into four sections. On a work surface lightly dusted with flour, roll each piece out into a flatbread about 3mm thick.
3. Heat a little coconut oil in a non-stick frying pan over a medium heat, add a flatbread and cook on each side for 2–3 minutes or until browned. Transfer to a plate and cook the remaining flatbreads in the same way.
4. Meanwhile, cook the sardines. Melt 1 tablespoon of coconut oil in a frying pan and add the sardines, parsley and lemon juice. Season with a little salt and pepper and cook over a medium heat for 5 minutes on each side or until cooked through (see tip below).
5. To assemble, place slices of radish on top of each flatbread, top with a sardine and serve with extra parsley sprinkled over and a wedge of lemon.
TIP: The only downside of cooking fresh sardines is that they will stink your house out! To avoid this, simply cook outdoors on a barbecue.