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Sardines on Buckwheat Flatbreads

by Wendy Rowe from Eat Beautiful

This simple recipe from Eat Beautiful is an easy way to get more oily fish into your diet. Enjoy this dish as a light lunch or snack.

From the book

Wendy Rowe

Introduction

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. 

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Ingredients

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

Method

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.

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From the book: Eat Beautiful

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