Grilled honey and lemon sardines with herbed rice

Thursday 5 September at 9:47am

After suffering three heart attacks Sally Bee was determined to devise a healthy diet to try and get her body back on track, including this incredibly good-for-you sardine recipe.

Serves 4

If you’ve only ever tried tinned sardines, give this easy recipe a go, as sardines are packed with vitamins and minerals, especially omega 3s and calcium. Buy from a fishmonger and ask them to clean the sardines for you.

Ingredients

200g wholegrain brown rice or basmati rice

4 medium sardines, cleaned

Zest and juice 1 lemon

1 tablespoon runny honey

½ cucumber, grated

3 tomatoes, roughly chopped

6 spring onions

2 medium apples, any type, peeled, cored and finely sliced

Handful of fresh parsley, chopped

Handful of fresh dill, chopped

Lemon wedges to serve

Method

Start by placing the sardines in a shallow dish and pour over half of the lemon juice and the honey, season with a little black pepper. Set aside.
Cook the rice as per the packet instructions then drain and rinse under cold water.
Now add the grated cucumber, tomatoes, spring onions, apples, parsley, dill, lemon zest and remaining juice into the rice and season with black pepper.
Preheat the grill to high and grill the fish for 5 to 10 minutes, turning once. Serve on top of the rice salad with lemon wedges.

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