Broccoli loves oily fish and fresh sardines are a delight. This is quite a simple dish which could be served as a starter or very light lunch (this dish is exceptionally low in calories).
Use your microwave to cook the broccoli unless you really prefer to steam. The microwave produces vibrant green results and is much faster and easier than steaming.
A blow torch is an asset here too. The sardine fillets can be cooked entirely by its use and it can also be used to char the broccoli stems. The whisper of Angostura bitters adds an intriguing aromatic note to the sauce, but you could leave it out of you don’t have any to hand.
Ingredients (serves 2)
Zest of half an orange
4 tbsp orange juice
Juice of half a lemon
1 tsp finely chopped red chilli
1 tsp grated ginger
1 tsp maple syrup (or honey or golden syrup)
A few drops of Angostura bitters
Salt to taste
6 spears of tenderstem broccoli
3 fresh sardines, filleted (provides 6 fillets)
Pickled shallots (optional) and a few slices of orange, to serve
Method
Use your microwave to cook the broccoli unless you really prefer to steam. The microwave produces vibrant green results and is much faster and easier than steaming.
A blow torch is an asset here too. The sardine fillets can be cooked entirely by its use and it can also be used to char the broccoli stems. The whisper of Angostura bitters adds an intriguing aromatic note to the sauce, but you could leave it out of you don’t have any to hand.
Ingredients (serves 2)
Zest of half an orange
4 tbsp orange juice
Juice of half a lemon
1 tsp finely chopped red chilli
1 tsp grated ginger
1 tsp maple syrup (or honey or golden syrup)
A few drops of Angostura bitters
Salt to taste
6 spears of tenderstem broccoli
3 fresh sardines, filleted (provides 6 fillets)
Pickled shallots (optional) and a few slices of orange, to serve
Method
- To make the sauce, combine the first 7 ingredients. Heat gently for a a few minutes on the hob or 1 minute in the microwave. Set aside to keep warm.
- Place the broccoli spears in a microwaveable dish and add 2 cm. of water. Cover and microwave for 4 minutes or until the stems are tender when pierced with a sharp knife.
- Season the sardine fillets with salt on both sides and place skin side up on a metal baking sheet. Use a blow torch to char the skin. Because the fillets are so thin, the flesh will be cooked through. Alternatively, place under a hot grill (broiler) and cook for 5 minutes.
- Drain the broccoli spears and place on the metal baking sheet. Char the stems slightly, using the blow torch (optional).
- To serve: arrange the sardines and broccoli on a serving plate and drizzle over the sauce. Scatter over some pickled shallots, if using. Tuck orange slices around the plate.
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