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Spiced Sardines in Mustard Seeds

Manju Malhi

Manju Malhi

A brilliant way of cheering up some tinned fish, or spicing up your weekly Omega 3 dose

Ingredients

  • 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

Method:

  1. 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.
  2. 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.
  3. Mix in the garlic, turmeric, salt, black pepper & curry powder and cook for a minute.
  4. If using fresh fillets, add the fish skin side down and cook for about 2 minutes*.
  5. Turn over and cook for a minute on the other side.
  6. Fold the onion mixture into the fillets to allow the flavours to infuse.
  7. 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.

Manju Malhi

Manju Malhi