Sardines with chickpeas, lemon & parsley

Sardines with chickpeas, lemon & parsley

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(5 ratings)

Prep: 10 mins Cook: 10 mins

Easy

Serves 6
Sardines cooked on the barbie are a great summer treat - you can cook indoors too in a single pot

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal330
  • fat16g
  • saturates2g
  • carbs22g
  • sugars3g
  • fibre4g
  • protein24g
  • salt0.72g
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Ingredients

  • 50g plain flour
  • 10 sardines, scaled and cleaned (8 if large)

    Sardine

    sar-deen

    Sardines are named after the island of Sardinia, where they were once found in abundance. Found…

  • zest 2 lemons

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • large bunch flat-leaf parsley, leaves only, roughly chopped

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 3 garlic cloves, finely chopped
  • 3 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • glass white wine (about 125ml)
  • 2x 400g cans chickpeas or butterbeans, drained and rinsed
  • 250g pack cherry tomatoes, halved

Method

  1. Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix together the lemon zest, parsley and half of the chopped garlic and set aside.

  2. Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip) on top of the barbecue and heat until very hot. Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.

  3. Fry the remaining garlic (add another splash of oil if you need to) for 1 min until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 min or until reduced by half.

  4. Tip in the chickpeas or butter beans and tomatoes, then stir until heated through. Season with plenty of pepper and salt to taste, then nestle the fish back into the pan. Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.

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Comments (6)

catie74's picture

We bought sardines fresh from the boats coming in when in Cornwall and had this cooking on the BBQ less than an hour later. Wonderful

frances46's picture
2

Didn't think the chickpeas really had alot of flavour and neither did the fish. I wouldn't make it again.

chrisbuck's picture
4

Simple to do. Very tasty and healthy

hlnharrison's picture
4

Very quick and tasty. I fried on the hob rather than the barbecue and 3 mins each side was too long. My fault not the recipe's.

sw77's picture
4

Added a chili and a pepper when frying then couple handfuls of spinach at the end - yum!

topcat554's picture
4

This was a delicious summery recipe, easy to make and economical. Going to adapt it or chicken next.

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