SARDINES BAKED in TOMATO, CAPERS & OLIVES

Nutritional values per 2 serving:

calories 427, protein 3.6g, fat 14g (saturated 1.7g), carbs 3.5g (sugar 1g), sodium 1.2g

INGREDIENTS

• 500g fresh sardines, gutted & heads head-off (or mackerel if preferred)
• 10 cherry tomatoes, halved
• 10 pitted Kalamata black olives
• 1 heaped tbsp (10g) capers
• 2 cloves garlic, crushed
• 2 spring onions, sliced
• 1 tbsp olive oil
• handful (25g) flat leaf parsley, chopped
• salt & freshly ground black pepper, to taste

METHOD

• Pre-heat the oven to 180° C.
• Coat the sardines with olive oil and season inside and out with salt and pepper.
• Brush a suitable baking dish with olive oil. The sardines should just fit with ½ cm between them.
• Heat a tablespoon of olive oil in a pan on medium heat. Add the tomatoes, olives, capers, spring onions and half the parsley to the pan. Season with salt and pepper. Simmer for 2 minutes, or until the tomatoes have just softened.
• Place the sardines in the baking dish and pour over the tomato mixture.
• Bake for 10 – 12 minutes, or until the sardines are cooked through.
• Serve with a sprinkling of parsley.

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ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food