IN SEASON


MEDITERRANEAN SARDINES


Serves 4


8 fresh whole sardines, gutted 1 white onion 25g butter 2 tbsp olive oil 2 cloves of garlic 1 tbsp tomato puree 1 tin of chopped tomatoes 1 courgette 1 red pepper 1 yellow pepper 1 small aubergine Bunch of fresh basil 1 tbsp pitted black olives


1 Roughly chop the onion and fry in the butter, and 1 tbsp olive oil with the garlic, crushed.


2 Add the tomato puree and tin of chopped tomatoes. Season and simmer for 10 mins on a low heat. Tear in some fresh basil and set aside.


3 Meanwhile slice the courgette and aubergine into thin slices. Chop the peppers into eighths lengthways.


4 Brush the veg with some of the remaining oil and cook on a hot griddle, till chargrilled.


Heat the grill or use the griddle for the fish. Brush the fish with the remaining oil and slash the skin diagonally a few times on each side.


5 Grill or griddle the fish for 5 mins on each side. Arrange the griddled veg on a serving platter, place the fish on top and pour over the sauce. Garnish with more fresh basil and some chopped olives.


www.fishisthedish.co.uk


POSH SARDINES ON TOAST


Serves 4


1 tin sardines in oil or brine 1 clove garlic 1 tsp olive oil 1 small chilli (red or green) Handful of fresh parsley Juice of a lemon Sourdough Salt and pepper Roughly chop a chilli, the garlic and herbs.


1 Fry in a small saucepan in the olive oil for a few minutes then drain the sardines.


2 Add to the pan to heat through and stir well. Season with salt and pepper to taste.


3 Slice the sourdough and toast until golden. Serve the sardines on the toast and finish with a squeeze of lemon.


www.fishisthedish.co.uk


SARDINE TOPPED NACHOS Serves 1


1 tin of sardines in tomato sauce 2 handfuls of tortilla chips 2 tsp chilli sauce Pinch of chilli flakes Juice of 1 lime 1 clove garlic, crushed 50g cheddar cheese, grated


1 tbsp sour cream, plain yoghurt or crème fraiche Half small red onion, finely sliced 1 ripe avocado, sliced Bunch of fresh coriander, chopped


1 Preheat the grill. On the hob, heat the sardines over a medium heat, adding the chilli sauce, chilli flakes, garlic and half the lime


juice, gently stirring through.


2 Arrange the tortilla chips on a baking tray, making a slight dent in the middle. Spoon over the sardine mixture, then top with cheese.


3 Grill until the cheese is bubbling and golden.


4 Serve with the sour cream, red onion, avocado, coriander and a squeeze of lime juice.


www.fishisthedish.co.uk


GRILLED SARDINES WITH FENNEL, ASPARAGUS AND OLIVE SALAD


Serves 4


1 kg large whole fresh sardines Olive oil, for drizzling


Himalayan salt and freshly ground black pepper


FOR THE SALAD 1 large fennel bulb, trimmed Zest and juice of 1 unwaxed lemon 2 bunches asparagus


90g pitted Kalamata olives, coarsely chopped


1 large handful flat-leaf parsley, coarsely chopped


1 large handful dill fronds, coarsely chopped 1 clove garlic, finely chopped 2 tbsp extra-virgin olive oil


1 To prepare the salad, using a mandoline or peeler, very thinly slice the fennel into lengthways strips. Place in a medium bowl. Add the lemon zest and juice and toss to coat.


2 Bring a medium saucepan of water to the boil. Snap the woody


44 | THE WEST COUNTRY FOODLOVER


ends off the asparagus and discard. Cut the asparagus stalks in half crossways. Depending on their thickness, cut in half or quarters lengthways, to make thin sticks. Blanch the asparagus for 10 secs, or until just tender. Drain and refresh in iced water. Drain.


3 Add the asparagus and remaining ingredients to the fennel and toss to combine. To prepare the chilli oil, combine the chilli and oil in a small bowl and set aside.


4 Rinse the sardines under cold running water to remove any remaining scales. Pat dry with kitchen paper. Heat a chargrill pan over medium–high heat. Drizzle the sardines with oil and season with salt and pepper. Grill the sardines for 2–3 mins on each side, until golden brown and just cooked through.


5 Arrange the salad on serving plates, top with the sardines.


The Beauty Chef by Carla Oates, published by Hardie Grant


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68