Sardines- the PERFECT health supplement. And a cracking dish you will want to eat again and again.

First Sardines are at the low end of the food chain, eating mostly plankton. They thrive world wide at a rate which makes them a sustainable eco- resource. Plus they pack a nutritional punch!

• Omega-3. Sardines are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA. One can of sardines actually contains 1.5 grams of Omega-3.
• Calcium. Sardine bones are rich in calcium. One can contains 350 mg of relaxing calcium.
• Selenium. The silvery skin of sardines is rich in selenium. Most people are deficient in this vital mineral needed to make thyroid hormones.
• B12. Sardines have one of the highest concentrations of B12 of any food, enjoying over 8 mcg in a single can.
• Vitamin D. Sardines contain about 175 IU of vitamin D.
• Iodine, Phosphorous and other trace Minerals. Sardines contain all of the sea’s bounty of trace minerals, desperately needed by all.

Now the Recipe: Sardine Fillets with Veggies.

4-5 sardine fillets
4-5 cherry tomatoes sliced in quarters
1/2 shallot thinly sliced
1 garlic thinly sliced
1 scallion thinly sliced
1/2 tsp lemon zest
1/2 red pepper chopped
1/2 zucchini chopped
2 Tbsp. olive oil
Salt and black pepper to taste

Heat a tbsp of olive oil on a big skillet/ wok and grill the sardine fillets. Should take about 30-40 seconds on each side to brown. Break them up with a spoon and add all the veggies and seasoning. Add some oil, then lower the flame and let them heat for about 3 minutes minutes while you keep slowly mixing the veggies up or if you are using a wok toss them lighlty.
Serve in bowls along with a vinegar dip ( Soy, vinegar, chilli flakes and honey)