A wonderful combination of flavours and textures – even better with fresh sardines.
Serves 2 2 oranges (including the zest of one) 1 tbsp olive oil Juice of half a lemon 100g watercress 1/2 red onion, thinly sliced Handful of tarragon or coriander leaves, torn 120g tin sardines in oil, drained (or fresh sardines if available, see tip) 1 tbsp pumpkin seeds |
• CALORIES 320 • PROTEIN 19G • FAT 19G • FIBRE 4G • CARBS 19G |
In a bowl, make a dressing by whisking together the orange zest, oil and lemon juice with some salt and pepper. Peel both oranges, removing as much pith as possible, and cut them into slices. Arrange the watercress, onion and tarragon leaves in a bowl, add the slices of orange and then the sardines. Drizzle over the dressing and sprinkle with pumpkin seeds.
Tip: if you have a good fishmonger, it is well worth using fresh sardines (allow 2 per person). Buy them scaled and gutted, with heads and gills removed. Rub them with olive oil, generous amounts of salt and ground pepper, and cook them on a griddle for about 5 minutes, turning once. They are cooked if the flesh in the thickest part of the fish pulls away easily.