Packed full of protein, Omega-3 fatty acids and vitamins, tinned sardines have myriad uses for whipping up nourishing snacks and meals.

Lorna Wing shows us how…

 

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Dip drained sardines in seasoned flour or polenta and quickly fry in olive oil for 2 minutes on either side until crisp and golden. Serve with watercress, stuff into a baguette or pitta with mayo, crispy bacon and lettuce, or serve on garlicky bruschetta.

Sardine butter has myriad uses – as a speedy sauce for pasta or grilled fish, a spread for sandwiches, a filling for a toasted sarnie or a baked potato topping. Beat sardines with an equal amount of softened butter, then mix in little capers, lemon juice, parsley and optional anchovy essence or paste.

Toss chopped sardines (plus the oil), tomatoes and olives with tubular pasta, olive oil and basil or some pesto for a quick supper dish.

Nestle drained sardines under a blanket of Welsh rarebit for a speedy snack.

 

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Food expert Lorna Wing teaches cookery online via WhatsApp to tech-savvy teens doing their Duke of Edinburgh’s Award, plus others wanting an essential life skill and kitchen confidence. Prue Leith, Rick Stein and Delia Smith all think what she’s doing is brilliant.

www.lornawingcookery.co.uk  020 8871 2507