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For the chickpea salsa:

  • 1 x 400g tin of chickpeas, drained and rinsed
  • 2 tomatoes, cut into small cubes
  • 1 clove garlic, grated
  • handful of coriander
  • handful of mint
  • 1 tbsp olive oil
  • juice of half a lemon
  • salt and pepper to taste
  • 2 tbsp pine nuts, toasted over a hot skillet for about 30 seconds

For the sardines:

  • 10 fresh sardines, gutted, scaled and butterflied
  • 4 tbsp freshly chopped parsley, washed
  • 2 tbsp freshly chopped coriander, washed
  • zest and juice of 1 lemon
  • 1 tbsp sumac
  • 2 garlic cloves, finely chopped
  • 4 tbsp 0% fat Greek yogurt
  • salt to taste


For the chickpea salsa:

  1. 1

    In a small bowl using the back of a fork, smash the chickpeas so that some are partially smashed and some are left whole.

  2. 2

    Add all the ingredients and mix together. Finish with toasted pine nuts and serve alongside the sumac sardines. 

For the sardines

  1. 1

    Pre-heat the grill to high, lay the prepared sardines with skin side-up in a single layer on a lined baking tray. Mix together the parsley, coriander, zest and juice of the lemon, sumac, garlic, Greek yogurt and salt in a bowl then spoon this mixture evenly over the sardines, making sure they are all covered. 

  2. 2

    Grill for about 5 minutes or until the sardines are completely cooked through and the skin is blistered. 

  3. 3

    Serve immediately with smashed chickpea salsa. 

Shelina Permaloo

Nutritional Details

Each serving provides
  • Energy 1461kj 349kcal 17%
  • Fat 17.0g 24%
  • Saturates 3.1g 16%
  • Sugars 3.2g 4%
  • Salt 0.5g 8%

% of the Reference Intakes

Typical values per 100g: Energy 502kj/120kcal

Each serving provides

12.9g carbohydrate 4.8g fibre 33.7g protein

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