Thursday, 27 January 2011

Teriyaki Sardines with Watercress

Sardines are a good source of omega-3 fatty acids, and with this dish you can even use the inexpensive tinned fish found in most larders. Quick to prepare, inexpensive and healthy – what better meal for a fast lunch?

Serves 4

240g fresh sardines, or 2 tins sardines in olive oil (120g tin)
1 large red pepper
1 tablespoons fresh ginger, grated
1 tablespoons toasted sesame oil
5 tablespoons soy sauce
3 tablespoons white wine
4 teaspoons sugar
90ml water
100g watercress
Two spring onions
Steamed rice

1. Core and deseed the red pepper and slice into thin strips. Finely chop the watercress and spring onions.

2. Heat a frying pan on medium heat. Pour in the sesame oil and add the red pepper, stir frying for 3 minutes. Add 1 tablespoon of soy sauce and stir for 15 seconds. Tip the pepper onto a small plate and set aside.

3. In the same frying pan, empty the tins of sardines with oil. Add the ginger and cook gently for 3-4 minutes on medium low heat; avoid breaking up the sardine chunks.

4. Add the remaining 4 tablespoons of soy sauce, the white wine, the sugar and the water and cook for 3-4 minutes or until the sauce thickens.

5. To serve, sprinkle the chopped watercress over a mound of cooked rice, followed by the red pepper. Lift the sardines from the pan and place over the red pepper. Scatter the spring onions over the sardines, then pour over the remaining sauce from the pan. Serve hot with steamed rice.