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Healthy & delicious recipes from A.Vogel

Grilled Honey Lemon Sardines with Herbed Rice

  • Preparation:  min
    Time:  min
  • Easy
  • Serves 4
  • Prep: 15 min
  • Easy
  • Serves 4

If you’ve only ever tried tinned sardines, give this easy recipe a go. Sardines are packed with vitamins, minerals and especially Omega-3’s. Buy from a fishmonger and ask them to clean the sardines for you.

Ingredients

Grilled Honey Lemon Sardines with Herbed Rice

  • 200g wholegrain brown rice or basmati rice
  • 4 medium sardines, cleaned
  • Zest and juice 1 lemon
  • 1 tbsp runny honey
  • ½ cucumber, grated
  • 3 tomatoes, roughly chopped
  • 6 spring onions
  • 2 medium apples, any type, peeled, cored and finely sliced
  • Handful of fresh parsley, chopped
  • Handful of fresh dill, chopped
  • Lemon wedges to serve

How to make Grilled Honey Lemon Sardines with Herbed Rice

1. Start by placing the sardines in a shallow dish, pour over half of the lemon juice, season with a little black pepper and set aside.

2. Cook the rice as per the packet instructions then drain and rinse under cold water.

3. Now add the grated cucumber, tomatoes, spring onions, apples, parsley, dill, lemon zest and remaining juice into the rice and season with black pepper.

4. Preheat the grill to high and grill the fish for 5 to 10 minutes, turning once. Serve on top of the rice salad with lemon wedges.

This recipe is full of goodness

  • Packed with vitamins & minerals
  • Rich in Omega-3 fatty acids
  • Good source of riboflavin & niacin

The Omega-3 fatty acids in sardines are great for inflammatory conditions such as arthritis and other muscle and joint pain as they help to reduce inflammation. Omega-3 fats also help support memory, proper brain function as well as heart health.

About Sally

Sally Bee's story of survival and recovery from three heart attacks in a week at the age of 36 is nothing short of a miracle. Sally attributes much of her remarkable survival to her delicious and achievable healthy eating plan, which she and her whole family enjoy.

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