Sardines are rich in omega-3 essential fatty acids which have an anti-inflammatory action and beneficial to the nervous system. Quinoa is native to the Andean region of South America, the principal food of the area. The leaves are similar to the spinach plant and seeds are cultivated for their nutritious protein and calcium components. High in vitamins B & E, iron with a slightly bitter-sweet flavour.
PrintSardines with minted quinoa, currant and pinenuts
- Total Time: 20 minutes
- Yield: Serves 2-4 as part of a meal 1x
- Diet: Gluten Free
Ingredients
Units Scale
16 WA sardine fillets
1 cup quinoa, rinsed thoroughly
1.5 cups vegetable stock or water
100 grams currants
100 grams pinenuts
2 lemons, zest and juice
1 cup fresh mint leaves, washed and dried
2 tablespoons lime infused olive oil
Cracked pepper to taste
Balsamic glaze to drizzle
Extra currants and pinenuts to garnish
Instructions
- Place quinoa in a large saucepan and cover with 700 ml water or light stock
- Bring to the boil, reduce heat and simmer gently until all the liquid has been absorbed
- When cool, fluff with a fork and add currants, lemon zest and juice, pinenuts, mint and olive oil
- Heat a little oil in a heavy based pan and place sardine fillets
- Gently pan fry for 2 minutes either side
- Spoon a small amounts the quinoa salad on to serving plates
- Carefully stack sardines on top and drizzle with balsamic glaze
- Garnish with additional pinenuts, mint and currants, season and serve
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Fish