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Sardines on Buckwheat Flatbreads

Oily and loaded with essential fatty acids, known to help promote collagen production - whether you love or loather them - it's a fact sardines are incredibly good for you and your skin. 

This open-style sandwich recipe, from make-up and beauty expert Wendy Rowe's new handbook Eat Beautiful, manages to make them look deliciously tempting!

"I keep tins of sardines in my cupboard to have as a simple snack – great on toast with a sprinkling of sea salt and cracked black pepper. While they’re lower in mercury than other sea fish, it’s important to buy wild-caught sardines and opt for those packed in water or oil, rather than brine – you can always add the salt later. Even better, buy them fresh from your fishmonger. Bursting with flavour, they need very little to enhance them – just a few herbs and a squeeze of lemon."

Sardines on Buckwheat Flatbreads

Serves 4


4 tbsp buckwheat flour, plus extra for dusting
Raw coconut oil, for frying
4 fresh sardines, gutted and cleaned (ask your fishmonger to do this)
Handful of fresh parsley, finely chopped, plus extra to serve
Juice of ½ lemon
Salt and freshly ground black pepper

To Serve 

1 watermelon radish (or a handful of red radishes), sliced into thin circles
Lemon wedges

M E T H O D 

Place the flour in a bowl with 2 tablespoons of water and knead together to make a dough. (Buckwheat can be quite sticky so you may need to add more flour.)

Roll the dough into a tube and slice into four sections. On a work surface lightly dusted with flour, roll each piece out into a flatbread about 3mm thick.

Heat a little coconut oil in a non-stick frying pan over a medium heat, add a flatbread and cook on each side for 2–3 minutes or until browned. Transfer to a plate and cook the remaining flatbreads in the same way.

Meanwhile, cook the sardines. Melt 1 tablespoon of coconut oil in a frying pan and add the sardines, parsley and lemon juice. Season with a little salt and pepper and cook over a medium heat for 5 minutes on each side or until cooked through (see tip below).

To assemble, place slices of radish on top of each flatbread, top with a sardine and serve with extra parsley sprinkled over and a wedge of lemon.

Recipe from Eat Beautiful: Nourish your skin from the inside out by Wendy Rowe (Ebury Press, £20), food photography by David Loftus. 

Tags: foodfisheat beautifulhealthylunchvegetarian
Posted on 10th January 2017 by Hush