WHOLE SARDINES WITH A WARM OLIVE AND BEETROOT SALAD

If using olives from a jar of brine, rinse them first or they will be too salty. Serve with brown bread.

NUTRITION FACTS

(per serving) Calories 627 | Total Fat 38g | Sat Fat 16g | Carbs 6g | Fibre 1.2g | Protein 61g

Serves 4 1 tbsp extra-virgin olive oil, plus extra for the fish 8 whole fresh sardines, gutted and descaled Juice of ½ lemon 1 tsp chopped parsley Sea salt flakes and freshly ground black pepper, to taste Buttered brown bread, to serve

For the salad 2 tbsp green olives, pitted and cut in half 2 tbsp black olives, pitted and cut in half 2 tbsp extra-virgin olive oil 1 tsp finely chopped fresh chervil 1 tsp finely chopped fresh oregano 1 red chilli, sliced 3 medium tomatoes, quartered 2 small cooked beetroot cut into small dice Marinate the olives in the olive oil. herbs and chilli in a bowl covered with clingfilm for an hour, or overnight in the fridge.

Heat 1 table spoon of olive oil in a heavy-based spoon pan. Rub the sardines with olive oil, salt and pepper and pan-fry for 3-4 minutes on each side. Remove the pan from the heat, lift the fish on to a warm plate and sprinkle with lemon juice. Cover with tin foil and set aside. Lower the heat. Now add the tomatoes, beetroot and marinated olives plus herby oil to the same pan and cook gently for 10-15 minutes till the tomatoes are soft.

Divide among four bowls, tip over the remaining oil from the pan, season with pepper and place 2 sardines on top.

Sprinkle with sea salt and parsley and serve.