About the Recipe
Say hello to a dish that’s as vibrant as it is nutritious! Grilled sardines with salsa verde is the ultimate omega-3-packed delight for supporting heart and brain health during menopause. These little flavour bombs are paired with a zesty, herbaceous salsa verde that’s as fresh as a seaside breeze. Sardines are rich in calcium and vitamin D—perfect for keeping those bones strong—and the salsa adds a burst of antioxidants to the mix.
It’s quick, it’s easy, and it’s a menopause-friendly meal that’s sure to impress your taste buds (and maybe your dinner guests, too!). Who says healthy can’t be delicious?
Ingredients
12 fresh sardines
0.5 bunch flat leaf parsley
25 g capers
3 anchovies in oil
10 g Dijon mustard
100 ml olive oil
0.5 bunch fresh mint
300 g cherry tomatoes
2 bunches rocket
1 garlic clove
1 lemon
2 pinches Maldon salt
Preparation
Fillet the sardines and remove any pin bones.
Prepare the salsa verde: remove the leaves form the parsley and mint and chop finely.
Transfer these ingredients to a pestle and mortar and add the garlic, mustard, capers and anchovy fillets. Add a pinch of salt and grind all the ingredients together before adding the olive oil. Check the seasoning and then set aside while you prepare the rest of the recipe.
Wash and pick through the rocket leaves.
Cut the cherry tomatoes in half. Mix with the rocket, season with salt and pepper and dress with olive oil and lemon juice.
Pre-heat a griddle pan to very hot. Season the sardine fillets with sea salt and drizzle with a little olive oil. Place on the griddle and cook for 2 minutes on each side.
Once cooked, remove from the pan and drizzle with a little lemon juice.
Plate the rocket and cherry tomato salad and then top with the sardines. Finish with a good drizzle of the salsa verde to serve.
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