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Leftfield101: Nutrition - Recipe
By: Leftfield Training

Oily fish. It's good for you.

And given the difficulties inherent in drawing conclusions from any dietary studies - even vegetables are only 'believed' to be beneficial - this is one nutritional recommendation that, from the hundreds of studies on fish oil supplementation, actually comes supported by a stack of evidence.

In this case the jury is in, gone home and slamming back the cod liver oil, so give this recipe a crack. It's more assembling than cooking, and if you can spread peanut butter on your toast then you have all the necessary culinary chops to pull this one off.

Furthermore, even though we are all up to speed on why it's important to eat slowly, this one can be whipped up, then eaten at a glacial pace, and still have you back on the job in under 30 minutes. Easy, quick and damn tasty. This recipe can be halved, but you may as well chop up the lot and keep the rest in the fridge for even faster fish later in the week.

Still I feel like i've forgotten something... Easy, quick, tasty, healthy, oh yeah... and cheap!

A full house.


10 fresh sardines*, butterflied.
1 red onion finely diced
1 yellow capsicum finely diced
10 cherry tomatoes, halved
grated zest and juice of 1/2 lemon
1/2t dried chilli flakes
2T extra virgin olive oil
2T chopped flat-leaf parsley
1 clove garlic, minced
1t fennel seeds

*Filleting and butterflying sardines can be very fiddly and time consuming and ain't nobody got time for that shit. If you're unable to buy them filleted, you can easily substitute a larger oily fish i.e. mackerel - which you will be able to buy filleted- keep them whole, or just use sardines from a tin. It's still good!

Preheat oven to 200°C. Rinse and dry sardines (unnecessary if using tinned), and place on an oven tray lined with baking paper. Combine all remaining ingredients. Spoon over sardines and season, leaving remaining mixture for another day - it will keep in the fridge for a week. Roast for 8-10 minutes or until flesh can be pulled away from the spine. Drizzle with pan juices. Note also that if you are using tinned sardines you can either heat them in oven as above, or just eat them straight away - perfect in summer.

Serve with a green salad and/or slide these little beauties on to slices of toasted sourdough.


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Added: 17-06-2015