CALORIE COUNT: 399
If you want to combine all your concerns—physiological, financial, environmental—in one fine little fish, look to sardines: loaded with protein, high in omega 3s, cheap cheap cheap, and impressively light in contaminants, since they live low on the food chain. Go for sardines caught in traditional drift or ring nets, and be generous with the parsley.
11/2 teaspoons cumin seeds
11/2 teaspoons coriander seeds
2 cloves garlic, chopped
A handful of fresh cilantro, plus more for serving
A handful of fresh flat-leaf parsley
Cayenne pepper, to taste
11/2 teaspoons paprika
Juice of 1/2 lemon
2 teaspoons flaxseed oil
2 large sardines, cleaned, gutted, and filleted (about 7 ounces/200g)
Lemon wedges and thinly sliced red onion, for serving
Toast the cumin and coriander seeds in a dry skillet, then grind to a powder in a mini food processor. (If in a hurry, you could use 1 tablespoon garam masala instead.) Add the garlic, herbs, cayenne, paprika, and lemon juice and pulse to chop. Emulsify with the flaxseed oil. Slash the sardine skins and rub with the mixture. Leave to rest for 2 hours in the fridge. Roast for 8 to 10 minutes at 400°F. Serve with fresh lemon wedges, more cilantro, and a scatter of thinly sliced red onion.
NB
A DIET RICH IN OMEGA-3 FATTY ACIDS—SARDINES ARE A BRILLIANT SOURCE—HELPS TO CUT YOUR RISK OF HEART DISEASE AND SOME CANCERS.5