What's on your plate? Sardine Special!

Today has been a whirlwind!!! I have been buzzing and pinging like one of those pin ball machines. Had some devastating news about our team captain being diagnosed with acute Promyelocytic Leukaemia and another friends mother passed away. Not good news. So what did I do? 

Ride To Conquer Cancer Sydney 12-13th October for the Chris O'Brien Lifehouse

I got on my bike this week to get some saddle time as my 2nd ride (Vision Crusaders team and this was his response. For those that would like to donate to my final ride in Adelaide, please CLICK HERE. Also come support and follow us on our team Facebook page


Here is a classic dish (that I don't make regularly) however I have tried to convert it into a more healthier meal, than back in the days when Mum made it with white flour and totally deep fried them! It's my Yugoslav classic AKA Croatian and Serbian Sardine Special. So here's my little healthy spin on shallow fried sardines served on a bed of fresh greens.

Healthy sardines served with fresh greens 

1kg of sardines (or smaller quantity if you're not cooking for 6 people like me)
1 cup rice flour
Olive oil
Sprinkle of Himalayan pink salt

Wash sardines throughly after gutting them, pat dry with paper towel and dip in rice flour and gently fry in olive oil. Cook until golden brown, drain on paper towel and sprinkle with salt. Super quick meal and simple ingredients that taste amazing. The green salad is all fresh from an organic garden and its a mix of spinach, silverbeet, bok choy and parsley. Squeeze an entire lemon over the greens and drizzle olive oil, sprinkle with Himalayan salt. 

Did you know sardines are jam packed with vitamin B12, vitamin D, and omega-3 fatty acids. They are a very good source of protein and a good source of phosphorus, niacin, vitamin B2 and vitamin B6. You also don't have worry about these little babies having mercury in them as they are at the bottom of the aquatic food chain, feeding solely on plankton. They do not concentrate heavy metals, such as mercury, and contaminants as do some other fish.

So eat sardines and be merry! Let me know your favourite sardine recipe or when you try mine. You are going to love them.

Much love and friendship,

Leave a comment