Fennel sardines with pine nuts

SARDINES are fantastic — they are cheap and a good source of long-chain omega-3 fatty acids that are brilliant for brain health. You can use other oily fish, but this is my favourite. They’re a staple in the Mediterranean and socalled MIND diets, which have been shown to reduce the likelihood of cognitive decline. Adding herbs and greens to the dish creates a nutrient dense, inflammation lowering, delicious recipe.

SERVES 2 OR 4 AS A SIDE

l 150g skin-on new potatoes, quartered

l 2 tbsp extra-virgin olive oil l 1 white onion, thinly sliced l 1 fennel bulb, thinly shaved, fronds reserved and chopped l 1 tsp fennel seeds l ½ tsp dried chilli flakes l 200g fresh sardines (or unsalted tinned sardines in oil, drained) l 100g spinach, finely chopped l Grated zest and juice of 1 1emon l 25g toasted pine nuts l Sea salt and freshly ground black pepper PLACE the quartered new potatoes in cold salted water, bring to the boil and simmer for 7-8 minutes until tender, then drain and set aside. Heat the olive oil in a large frying pan over a medium heat, add the onion and shaved fennel and saute for 4-5 minutes until softened, then add the fennel seeds and chilli and cook for 1 minute. Finally, move the vegetables to the edges and add the fish (skin side down) with some seasoning to the centre of the pan and cook for 3-4 minutes. Add the spinach and potatoes to the same pan and stir through the vegetables to coat in the spices, flipping the fish to cook on the other side for 1 minute. Finish with the lemon juice and zest, pine nuts and fennel fronds.