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ORANGE AND CHILLI MARINATED SARDINES

   


Serves 4

High levels of fish consumption have been associated with lower risk of mortality of heart disease. Try this funky orange and chilli marinated sardines recipe. It not only tastes good, it is good for your heart also. (If you like, the sardines could also be cooked on a barbecue for about 3-4 minutes.) It is best to place them in a hinged fish rack.

Ingredients
8-12 fresh sardines (depending on size), cleaned
120 ml orange juice
4 tbsp olive oil
4 green jalapeno chillies, deseeded and finely sliced
1 tsp soft brown sugar (or for a healthier alternative, try muscovado sugar)
Few sprigs of fresh rosemary
Orange wedges and sprigs of fresh rosemary, to garnish

Method
1. Wipe or lightly rinse the sardines and pat dry with paper towels. Place in a shallow dish. Mix the orange juice, oil, chillies and sugar together and pour over the sardines. Tear the sprigs of rosemary into small pieces and scatter over the top. Cover and chill for at least 2 hours, turning the sardines occasionally.

2. Preheat the grill to medium and line the grill rack with foil. Drain the sardines and place on the foil- lined grill rack. Cook under the grill for 3-4 minutes, or until cooked, basting with the marinade at least once during cooking. Garnish with orange wedges and sprigs of rosemary.

Protein: medium
Sat Fat: Low
Unsat fat: Medium
GI: Low
IF: Low
Cholesterol: Low
AntiOx: Low

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