POTTED SARDINES

SERVES 3 Have ready 2 x 115g cans sardines or equivalent (I love the French brand Connétable; you can find it in delis and online and – increasingly – in supermarkets). Drain the sardines of oil and coarsely mash them in a medium bowl. Add 1 tsp grainy mustard, 2 tbsp finely chopped flat-leaf parsley, 1 tbsp extra virgin olive oil and 2 tsp cider vinegar. Continue to mash to a textured pâté. Transfer to a serving bowl or pot and scatter over a little more parsley. Cover and chill until required. Best eaten on the day. Very good on toast with slivers of gherkin or cucumber (nutrition counts are for the potted sardines only). CARBS PER SERVING 0.4g (0.3g sugars); CALS 214; PROTEIN 18.3g; FAT 15.4g (3.2g saturated); SALT 1g