This is a genius way to make the most of fresh sardines – which are much sweeter than the tinned variety. And, I find, less gag-worthy.

This is one of those meals that is fast, easy and smells amazing. Sardines need all the help they can get, so pairing them with crunchy, creamy homemade chips is a huge help. Plus, note the ingredients; onion and garlic can cover a multitude of fishy sins.

I made this up and divided among 2 containers for my dad; a single man none too keen on cooking (even though he’s really good at it). Either I meal prep for him or he succumbs to takeaway (sighs). Silver lining? I love cooking and it gives me an excuse to get creative. I’m like his very own meal-delivery service. I know right. You want to adopt me. Get in line.

“Fish & Chips” 

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Serves 2 (ne for now, one for later)

For The Fish

• 1 brown onion, diced
• 4 yellow squash (the ones that look like flying saucers), finely diced
• 1 1/2 Tbsp each of Extra Virgin Olive Oil and Lemon Juice (feel free to add some zest as well if you like, it’s full of antioxidants)
• 2 teaspoons dried basil (or 1 handful of fresh basil finely chopped)
• A pinch dried chilli flakes
• Sea salt and black pepper, to taste
• 1 clove garlic – minced
• 7 fresh sardine fillets (this sounds like heaps but let’s keep in mind how tiny these little fish are)

For The Spuds

• 1 large white potato, washed and chopped into wedges
• 1 Tablespoon cold pressed extra virgin olive oil
• Sea salt and black pepper, to taste

To Serve

Chopped snow peas or green salad of choice; A simple combo of rocket or baby spinach, cherry tomatoes and avocado would be bloody beaut!

Method

Preheat oven to 170 degrees C and line a baking tray with baking paper (I love the “if you care” brand). Toss potato wedges in olive oil and arrange on tray, seasoning with salt and pepper. Bake for 35-40 minutes or until the outsides are nice and golden and the flesh is soft and creamy

Meanwhile, dice onion and squash, and fry off over a medium heat in the olive oil, adding the garlic, chilli, basil and seasonings virtually straight away. Stir regularly so that the veggies don’t stick and then when golden and aromatic, add the sardine fillets.

Stir the fillets around with a wooden spoon, breaking them up into small chunks so that they evenly disperse themselves among those flavoursome veggies. Remove from the heat after a minute or so – sardines cook super-fast.

To serve, divide fish mixture among two plates, along with those those chips (which will smell orgasmic!) and  salad greens.

Buon Appetite

Notes

Feel free to swap yellow squash for zucchini, riced broccoli or cauliflower, grated carrot or finely chopped kale

This method would work well with other small fish fillets, such as garfish or tommy roughs, you’ll need extra salt and olive oil though, as these fish aren’t as flavoursome or oily. I also wouldn’t mind trying with some ocean trout or even salmon – you’d just have to dice it into even chunks first and work super-quick as to not over-cook the fish (you want salmon or ocean trout only just cooked – we’re talking borderline sashimi)

You can serve this with steamed greens instead of salad if the weather is cooler or your fam bam prefer cooked veggies over raw