This is a delicious one pot dish, easy to assemble and ideal when time is short. It’s also a fabulous way to increase your intake of oily fish too. Sardines are a fantastic source of anti-inflammatory omega 3 fats and protein as well as vitamin D, calcium and selenium. The addition of greens to the dish this makes a wonderful one pot meal, creamy and nourishing. You could serve this with a gluten free or paleo bread to mop up the sauce.

Creamy Coconut and Lime Baked Sardines

Overview

Difficulty – Easy

Time – 10 minutes to prepare, 20 minutes cooking

Serves – 4


What’s good about it?

Sardines are a fabulous source of omega 3 fats essential for healthy nervous system and brain function. Powerful anti-inflammatories too which makes them helpful for autoimmune conditions.

  1. Preheat the oven to 180°C, gas mark 4
  2. Mix a little of the coconut milk with the cornflour to form a smooth paste. Mix together the coconut milk, cornflour paste, curry, lime, turmeric, water and xylitol in a saucepan and warm gently stirring all the time. Stir for a couple of minutes until the mixture thickens. Season with salt and black pepper
  3. Place in the sardines skin side down with the pak choy in an ovenproof baking dish. Pour over the coconut sauce and scatter around the tomatoes.
  4. Bake in the oven for 20 minutes or until the sardines are cooked through.

Nutritional Information per serving 248kcal, Protein 22.9g, Carbohydrates 15.1g of which sugars 8.4g, Total Fat 11g of which saturates 3g

What’s good about it?

Coconut provides a good source of lauric acid which can support the immune system. Adding the pak choy is a great way to sneak in more leafy greens which are rich in energising B vitamins, glucosinolates to support detoxification and magnesium to calm the nervous system.

Serves 4

400g/14oz can coconut milk

1tbsp cornflour

2tsp curry paste

Juice and zest of 1 lime

1tsp turmeric powder

75ml / 3floz chicken or vegetable stock

1tsp xylitol, optional

Sea salt and black pepper

4 sardines filleted and central bone removed

2 pak choy, cut into quarters

12 cherry tomatoes, halved