One of the most underrated and overlooked fishes out there! you don't usually find these on top of the menu at your local restaurant or even in the chilled fish section in your local supermarket. Sardines are easily accessible in the canned fish isle in the supermarkets however the fresh are sometime not so easy to get hold of. They can be bough in the local fish mongers or fish markets.   

Sardines do not contain as many toxins and metals as large predatory fish, such as tuna and swordfish. Similar to salmon and Mackerel sardines are high in omega-3 fatty acids which play a major role in controlling heart disease by helping break down bad cholesterol in the body.

The essential fats found in sardines play an essential role at the cellular level in skin cells. This not only decreases skin inflammation but also the skin more beautiful, why opt for aritificail fillers when you have sardines available to naturally boost your skin!

Lastly sardines also provide an excellent source of vitamin B 12, vitamin D, calcium, and selenium. The vitamin B 12 is especially important because studies show that about 40% of the population  are actually deficient in this important vitamin.


  • 2 fresh plum tomatoes

  • 4 large garlic cloves

  • 1 small red onion

  • 3tbsp olive oil

  • 300g fresh sardines

  • 2 tsp rock salt

  • 2tsp chilli flakes

  • 3tsp fresh parsely

  • 1 lemon


  1. First wash your sardines, (be sure to be gentle while washing as they are very delicate). Lay them flat on a baking tray and season with 1tsp salt, parsley, and chilli flakes. Season well on both sides.

  2. Line a fresh baking tray with baking paper, place the sardines on and lightly drizzle 1tbsp of olive oil and place under the grill at 200 degrees for 7-8 minutes on each side.

  3. While the sardines are grilling away, chop up your garlic, red onion, and plum tomatoes (remove the seeds in the middle) in small squares.

  4. In a pan heat up 2tbsp of olive oil and then begin to fry the onions and garlic until they become nice and golden brown. Then add the chopped tomatoes along with 1tsp rock salt, 1tsp of chopped parsley and toss in the pan for about a minute. If you cook it for too long the tomatoes will end up getting mushy and we don't want that!

  5. Once the sardines and lovely and golden, take them out the oven and onto a serving tray, then you want to cover the fish with the delicious tomato salsa. slice a lemon and sqeeze some lemon juice over the fish!

  6. These are delicious on their own as a starter, with some toasted bread or a nice fresh salad.

  7. Enjoy


LunchNancy Odogwu