Ingredients
- 1 cup (120g) chopped walnuts
- ⅓ cup skim milk
- 1 clove garlic, crushed
- ½ tsp ground cumin
- 2 tbsp chopped parsley
- 12 small bay leaves
- 12 thin slices lemon
- 24 x 20g (480g) butterflied sardines
Method
- Place the walnuts in a food processor or blender and blend until chopped. Then add the milk, garlic and cumin. Process again then stir through parsley.
- Lay out 12 butterflied sardines on a board. Place a bay leaf and a slice of lemon on each one, then top with remaining sardines. Carefully secure each sardine ‘package’ with a toothpick.
- Heat a little cooking oil spray in a non-stick frying pan. Cook the sardines, turning once gently for 2-3 minutes then serve with walnut puree.
Tips
Take care when cooking sardines as they are quite fragile.
Nutritional analysis is per 135g serve.
Nutrients per serve |
Energy |
1200 kj |
Protein |
21 g |
Fat |
22 g |
Saturated fat |
3 g |
Carbohydrate |
2 g |
Sugars |
2 g |
Dietary fibre |
2 g |
Sodium |
140 mg |