Boost your Heart and Brain Health with this Fishy Dish Recipe!

Omega-3 fatty acids are vital for overall health, and sardines are a fantastic source of these beneficial fats. Incorporating sardines into your diet can help support heart health, brain function, and overall well-being.  Not only that they can also help reduce inflammation, improve vision, and even protect against certain types of cancer. They're also a very cost effective food to buy so why not give this recipe a try! 

Potato, Roasted Garlic, Sardines and Pickled Onion Salad

Click HERE for the recipe and see my suggested adaptations below to make it an even more tasty and protein packed meal. 

Instead of pickling the onions I just sliced them thinly and put them in a small bowl with some balsamic vinegar, I did this at the start of the prep and let them marinate until I was ready to serve. This means if you are short on time or don't have the ingredients you can leave out the ginger, lemongrass, sugar and rice vinegar.

I roasted the garlic myself as I had a a whole bulb and I prefer to have as little processed food as possible. Here's how to roast a garlic bulb.

I'm dairy free so I replaced Greek Yoghurt with Coconut Yoghurt which I seasoned with fresh lemon juice and chopped lemon balm leaves fresh from my herb patch in the garden.

I used 2 tins of sardines and 4 small smoked mackerel fillets to boost the protein content- so important for building and maintaining muscle.

I also made the same amount as part of a family get together summer buffet and it went down really well. So Sardines are now a hit in my household. Hope they work the same magic for you! ❤️

All Right Reserved. copyright Rachel Lawrence