A simple sardine recipe with sautéed kale

This simple sardine recipe celebrates two humble ingredients that deserve a regular place on the plate: sustainably sourced sardines and nutrient-rich kale. As both a chef and clinical nutritionist, I’m always looking for ways to create meals that are delicious, nourishing and uncomplicated.

If you’ve ever wondered how to cook kale, the answer is often to keep it simple. Lightly sautéing kale with garlic, herbs and a squeeze of lemon softens its texture, mellows its flavour and makes it an easy addition to everyday meals.

For more tips, read my guide on How to cook kale: 5 delicious ways to make this nutrient-rich green taste amazing.

Paired with omega-3-rich sardines, this quick meal comes together in under 15 minutes and delivers flavour, satisfaction and plenty of goodness without overcomplicating things.

Sam’s sardines and kale

Recipe by Samantha Gowing

• Total Time25 minutes
• YieldServes 2
• DietLow-Carb

Sardines are rich in omega 3 essential fatty acids, which have an anti-inflammatory action and are also beneficial for the nervous system and brain clarity.

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Ingredients

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6 sardine fillets

1 teaspoon olive oil or organic butter

1 clove garlic, minced

1/4 Spanish onion, peeled and sliced

1/2 bunch kale, trimmed, washed, dried, roughly shredded

1 tablespoon fresh dill or thyme, chopped

1/2 lemon, juice, zest of

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Instructions

1. Heat the olive oil or butter in a heavy-based frying pan over medium-low heat (avoid using a non-stick pan if possible).
2. Add the garlic and Spanish onion, cooking gently for about 10 minutes until the onion is soft and translucent but not browned.
3. Stir in the sardine fillets, kale and chopped dill or thyme. Cook gently for 4–5 minutes, turning the sardines carefully and allowing the kale to wilt.
4. Divide between serving plates, taking care not to break up the sardines.
5. Finish with the lemon zest and a generous squeeze of fresh lemon juice. Serve immediately.

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• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Fish
• Method: Pan fry
• Cuisine: Modern Australian

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