Serves 4
High levels of fish consumption have been
associated with lower risk of mortality
of heart disease. Try this funky orange
and chilli marinated sardines recipe. It
not only tastes good, it is good for your
heart also. (If you like, the sardines could
also be cooked on a barbecue for about 3-4
minutes.) It is best to place them in a
hinged fish rack.
Ingredients
8-12 fresh sardines (depending on size),
cleaned
120 ml orange juice
4 tbsp olive oil
4 green jalapeno chillies, deseeded and
finely sliced
1 tsp soft brown sugar (or for a healthier
alternative, try muscovado sugar)
Few sprigs of fresh rosemary
Orange wedges and sprigs of fresh rosemary,
to garnish
Method
1. Wipe or lightly rinse the sardines and
pat dry with paper towels. Place in a shallow
dish. Mix the orange juice, oil, chillies
and sugar together and pour over the sardines.
Tear the sprigs of rosemary into small pieces
and scatter over the top. Cover and chill
for at least 2 hours, turning the sardines
occasionally.
2. Preheat the grill to medium and line
the grill rack with foil. Drain the sardines
and place on the foil- lined grill rack.
Cook under the grill for 3-4 minutes, or
until cooked, basting with the marinade
at least once during cooking. Garnish with
orange wedges and sprigs of rosemary.
Protein: medium
Sat Fat: Low
Unsat fat: Medium
GI: Low
IF: Low
Cholesterol: Low
AntiOx: Low
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