Sardines are a fantastic way to boost your intake of protein, calcium, omega 3 fatty acids, vitamin B12, and other nutrients. Although some like to eat these small, oily fish right out of the can, here`s a easy, quick way to serve them up nicely on a plate with added flavor.
18 fresh sardines (or canned), cleaned
3 tbsp olive oil
Salt and pepper to taste
6 bunches baby rocket
2 roasted red peppers, chopped
Juice from 3 lemon
1 bunch fresh parley, chopped
150g Pecorino cheese (optional)
Heat the grill to medium-high, brush the sardines with 1 teaspoon of the olive oil and season with salt and pepper. Grill for 4 minutes on each side (Alternatively you can pan fry the sardines on medium-high heat) and pan fry the asparagus for few minutes.
In a mixing bowl, toss the rocket, roasted red pepper, pan fried asparagus, chopped avocados, remaining olive oil, lemon juice, salt and pepper. Divide into 6 portions and top each portion with sardines, chopped parsley and shaved Pecorino cheese.
Simple and beautiful!