Posts Tagged ‘omega 3’

I’m not a big fan of sardines but this recipe is really nice and easy to follow. I made it last Friday and absolutely enjoyed the softness of fresh sardines and the delicious stuffing of anchovies, capers and spinach. The dish works well as a starter or as a main course, served with homemade potato chips and peppers slowly cooked with tomatoes. It is also a very good recipe for a dinner party; prepare it in advance and impress your guests with a plate full of fabulous flavours and colours.

The only thing you have to make sure, is to ask your fishmonger to take out the main fishbone from each sardine you are getting, unless you don’t mind doing it yourself but then be careful not to tear off too much flesh.

Remember, sardines are rich in heart healthy omega 3, very inexpensive and they are perfect for frying, grilling and roasting.

Enjoy this richly flavoured meal!

Stuffed Sardines

Serves 4                                                                                                                          

You will need:

12 sardines, washed, emptied and boned from the centre

1 egg

100 g spinach, cut into stripes

2 teaspoons capers

4 anchovy fillets in oil

1 tablespoon parsley, chopped

50 g breadcrumbs

1 tablespoon onion, chooped

2 tablespoons olive oil

salt & pepper

fish mix (dry herbs)

wooded toothpicks (optional)


Chop together the anchovies and the capers. Stir in the breadcrumbs and a little salt and pepper. Mix the spinach with the egg, onion and parsley; add to the above mixture. Stir well to mix all the ingredients throughly. Season lightly the fish with salt and pepper and fish mix (dry herbs). Fill each of the sardines with the stuffing, secure with toothpicks and place them in an ovenproof dish. Pour over the oilve oil and cook for aprox. 15 – 20 minutes. Serve hot with a glass of fresh, fruity, light withe wine.

(Recipe source: The Taste of Italy by Lebain & Paireault, 1989)

by Asia(Jo)

by Asia(Jo)


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It was a fish night in my kitchen:) Today I went to my local fishmonger and picked a fish, which is often underestimated – Mackerel!

Mackerel is an oily fish, high in Omega-3 with full meaty flavour. Besides, it is super cheep and super tasty. Just buy it and boost your health with the amazing benefits of Omega-3.


by Asia(Jo)


by Asia(Jo)

Blue-Scale Mackerel baked in foil

Serves 2

You will need:

2 whole small mackerels

2 limes, sliced

4 rosemary springs

2 garlic cloves, sliced

1 red onion, thinly sliced

1/2 fennel bulb, sliced

2 celery sticks, sliced into thin stripes

4 tbsp of balsamic vinegar

2 tbsp of chopped parsley, to serve

olive oil

salt and pepper

tin foil


Preheat the oven to 200°C.

Get two pieces of tin foil, each 50 cm long. Pour a couple of lugs of olive oil on each foil square; divide fennel and celery between them. Squeeze a bit of lime juice on top of the vegetables. Rub olive oil all over the fish. Season the fish outside and inside with salt and pepper. Tuck the rosemary, two lime slices and garlic inside each fish cavity. Sprinkle the onion and pour 2 tbsp of balsamic over each fish, alternatively you can use red wine vinegar or apple juice. Wrap the foil loosely around each fish. Bake for 30-35 minutes. Served with baked or boiled potatoes and sprinkled with parsley.

Ps: Omega-3: prevents from heart disease, helps with skin problems and lowers the bad cholesterol.

Enjoy your extra doze of Omega-3!


by Asia(Jo)


by Asia(Jo)

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