This vibrant Sardine, quinoa and pine nut recipe celebrates simple, wholesome ingredients that come together beautifully in every bite.
Fluffy quinoa is served with sweet currants, toasted pine nuts, fragrant mint, fresh lemon and delicious West Australian sardine fillets.
Sardines are one of the most nutritious and sustainable seafood choices available, naturally rich in omega-3 fatty acids that support heart and brain health. Combined with protein-rich quinoa, crunchy pine nuts and antioxidant-rich herbs, this salad is as nourishing as it is satisfying.
Perfect served as a light lunch, elegant starter or easy summer dinner, this Mediterranean-inspired recipe is naturally gluten-free and can be prepared ahead of time, making it ideal for entertaining or meal preparation. The balance of sweet currants, zesty lemon, fresh mint and savoury sardines creates a delicious combination of flavours that has stood the test of time.
Why are sardines healthy?
Sardines are one of nature’s most nutritious seafoods, providing an excellent source of omega-3 fatty acids (EPA and DHA), which support heart, brain and eye health while helping maintain a healthy inflammatory response. They’re also rich in high-quality protein, vitamin D and calcium when the edible bones are included.
West Australian sardine fillets are a true nutritional powerhouse. Sustainably sourced from Australia’s pristine waters, they are naturally rich in the long-chain omega-3 fatty acids EPA and DHA, which support heart, brain and eye health while helping to maintain a healthy inflammatory response. Sardines also provide high-quality protein, along with important nutrients including vitamin D, vitamin B12, selenium, iodine and iron.
Because sardines are small, fast-growing fish that feed low on the marine food chain, they accumulate significantly lower levels of mercury and other environmental contaminants than many larger predatory fish. This makes them one of the healthiest and most sustainable seafood choices for regular enjoyment
Quinoa, a naturally gluten-free pseudocereal, has been cultivated in the Andean region of South America for thousands of years. Valued for its delicate nutty flavour and versatility, it’s a good source of plant-based protein, dietary fibre, magnesium, manganese, iron and folate, making it a nourishing addition to salads and wholesome meals.
PrintSardines with minted quinoa, currant and pine nuts
- Total Time20 minutes
- YieldServes 2–4 as part of a meal 1x
- DietGluten Free
West Australian sardine fillets are a true nutritional powerhouse. Sustainably sourced from Australia’s pristine waters, they are naturally rich in the long-chain omega-3 fatty acids EPA and DHA, which support heart, brain and eye health while helping to maintain a healthy inflammatory response.
Ingredients
16 WA sardine fillets
1 cup quinoa, rinsed thoroughly
1.5 cups vegetable stock or water
100 grams currants
100 grams pine nuts
2 lemons, zest and juice
1 cup fresh mint leaves, washed and dried
2 tablespoons olive oil
Cracked pepper to taste
Balsamic glaze to drizzle
Extra currants and pine nuts 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, pine nuts, mint and olive oil
- Heat a little oil in a heavy based pan and place sardine fillets
- Gently pan fry for 2 minutes on either side
- Spoon a small amount of the quinoa salad onto serving plates
- Carefully stack sardines on top and drizzle with balsamic glaze
- Garnish with additional pine nuts, mint and currants, season and serve
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Fish
- Method: Pan fry
- Cuisine: Modern Australian
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