Sardines are a nutritious and affordable source of many nutrients including omega-3 fatty acids, calcium and vitamin B-12. You can add the canned variety to salads or eat them on toast and there is a lot you can do with fresh sardines too!
This recipe is a combination of Mexican and Mediterranean flavours in one bite. The sardines are met with the ultimate chimichurri flavours and a red cabbage salad, followed by a Mediterranean tahini and lemon sauce and harissa spiced baby graffiti eggplant.
More often than not, sardines are purchased in cans and tins and this means they contain highly refined and inflammatory vegetable oils. The Good Fish variety use only organic extra virgin olive oil as their choice in the cans and it makes it a much healthier option for your weekly dose of delicious, salty fish! You can find more information about the Good Fish variety here. If you can't source this brand in your country, always look at the ingredient list on the nutrition label of your canned products to check out what oils they use.
All the flavours in one little bite.
Sardine Tacos with Taratore and Chimichurri
Time: 30 Minutes Yield: 8-12 Tacos
Nutrition Facts (coming soon)
Canned Sardines (about 1-2 cans)
Soft Corn GF Tortillas
1/4 Red Cabbage
1-4 Baby Graffiti Eggplant, or 1-2 Red Capsicum
1/2 bunch parsley
1/2 bunch coriander
1 red birds eye chilli
4 cloves garlic
1/4 cup olive oil
1 tsp Harissa
1 cup dairy free greek style yoghurt
1/2 cup 100% tahini paste
1 tbsp white vinegar
Method 1. Start by washing your eggplant or capsicums, and then slicing finely. For eggplant, cut 5mm thick slices, for capsicum, go for potato chip size slices. Place in a bowl and top with harissa, salt, pepper and olive oil. Mix until everything is coated and then place into oven at 180 degrees until they are roasted and brown.
2. While your vegetable of choice is roasting, mix yoghurt, tahini paste, 1 crushed garlic clove and juice of 1-2 lemons in a bowl until combined and then place in fridge so the flavours come together.
3. Using a blender or food processor, mix parsley, coriander, oregano, chilli, 1 tsp salt and 1/4 cup olive oil and white vinegar until combined but not too fine. Alternatively, you can finely chop the herbs and then mix together with liquids in a bowl. You can use the parsley and coriander stalks for this marinade.
4. Finely chop your red cabbage until stringy and mix together with 1 tsp salt and juice of 1 lemon in a bowl. Set aside.
5. If you're using sardines that are canned in extra virgin olive oil, like the brand I mentioned above, you can take them straight out of the jar and add into your tacos. If you aren't, I recommend taking the sardines out and patting them dry using a tea towel or paper towel. This will aid in reducing saltiness and vegetable oil residue and flavours. If the sardines are whole, slice them in half to make it easier to assemble your tacos.
6. Time to assemble your tacos! Heat the tortillas using a frying pan or microwave. Add yoghurt, sardine, salad and chimichurri and top with a squeeze of lemon.