Free Healthy Recipe - Grilled Sardine, Avocado and Capsicum Grill

Dairy free, Low GI

This dish was discovered by complete accident, when, hating to waste food, I pulled together all the ingredients in the fridge and came up with this deliciously satisfying and substantial meal which tastes great and is nutritionally packed with goodies.

Ingredients
12 fillets sardine
½ lemon juiced
1 tbsp olive oil
4 slices wholegrain bread, toasted
2 tbsp capers
1 cup rocket
1 roast capsicum sliced
Method

Brush the sardines with olive oil and a sprinkle of lemon juice. Heat a grill pan and cook for 3 - 4 minutes on one side only.

Spread each slice of bread with avocado and sprinkle the capers over the top; season with black pepper and a little more lemon juice.
Lay the rocket over the avocado. Top with sardines and sliced capsicum and serve.

Note: 100g fresh sardines provide more than the recommended daily intake of Omega 3 fatty acid.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 5 mins
Ready in: 10 mins


Suitable for:
Dinner, Lunch, Snack
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Nutritional Information - Per Serve
Kj 1472 kj
Calories 352 kcal
Fat 21.3 g
Saturated Fat 4.9 g
Total Carbohydrate 22.8 g
Total Protein 15.4 g
Fibre 3.8 g


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