Sardines are really good for you – lots of omega-3 – plus they are cheap.

I really wanted to recreate a BBQ type dish – so I went for this. Rather than pan-frying or grilling, which you could do, I want the ease of simply popping them into the oven and taking them out once they are done! The quantities for the rice is enough to serve 4 people.


DSC00721I used the piri piri recipe I posted here. The sauce its self seemed ridiculously hot, but the resulting food was nice and spicy – without being overpowering. I had a load leftover, which should stay good for ~1 month – and some of which I will use for a spicy tomato ketchup. Use 3 or 4 sardines per person.

  1. Prep the sardines and wash them – you can see an excellent video of how to here.
  2. Marinate the sardines over night if possible, if not at least 4 hours.
  3. Heat the oven too about 220C / 440C
  4. Cook for 10-15 minutes, or until the sardines start to colour.

Spicy Rice with vegetables:

DSC00730This is like a kind of Indian rather than Chinese style fried rice. No reason it couldn’t be tweaked to use any flavours instead.

  • 260 grams, or 275 ml (1/2 pint) of rice
  • 1 stock cube
  • 1 tbsp. of olive oil (or whatever you have to hand!)
  • 2-3 cloves of garlic
  • 1 tsp. of chilli flakes/powder or 1-2 chillies
  • 1 tsp of coriander
  • 1/2 tsp cumin
  • 1 tsp. curry powder
  • 1 small sweet pepper
  • 1 onion, diced
  • handful of green beans, diced
  • 1-2 carrots, diced
  • parsley, to garnish
  1. Wash the rice thoroughly, then cover with about 1 pint of water (the water should be twice as high as the rice in the pan, i.e. double the depth of the rice).
  2. Bring to the boil, add the stock cube, and allow the rice to simmer for ~15 minutes. You could do this in advance, and then fry the rice when you want to use it.
  3. Then heat up the oil in the pan, add the chilli, spices, garlic and green beans. Cook for 3-4 minutes.
  4. Next, add the rest of the vegetables and cook for another 2-3 minutes.
  5. Finally, add the rice and heat through.
  6. Taste, season, taste, serve.