Grilled Sardines on Fried Buckwheat Cakes with Silverbeet & Harissa

*Sardines may not be everyone’s cup of tea, but I’m hoping this delicious recipe will change your mind. With research showing that omega-3 fats are highly beneficial for gut health, sardines are a great way to incorporate these healthy fats without the health-compromising levels of mercury found in other types of fish and seafood. They’re also rich in selenium, a mineral that helps heal the gut and is needed for our body’s production of the powerful antioxidant glutathione.*

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Preheat the oven to 200°C (400°F/Gas Mark 6). Line a baking tray with baking paper.

Step 2

To prepare the buckwheat groats, fill a small bowl up halfway with warm water. Add the buckwheat groats and vinegar and set aside in a warm place to soak for at least 2 (and up to 6) hours. Drain and rinse.

Step 3

To make the harissa sauce, place the capsicum on the lined baking tray and roast for 30 minutes. Add the chillies to the tray and roast for a further 15–20 minutes until the skins are blistered and everything has softened and begun to lose shape. Transfer the capsicum and chillies to a bowl, cover and set aside to cool. Once cooled, peel and de-seed. Blend with the remaining ingredients in a food processor until smooth. Transfer the sauce to a bowl, cover and set aside.

Step 4

To make the buckwheat cakes, lightly grease and line a 20 cm (8 in) square cake tin with baking paper. Put the buckwheat in a small saucepan with the chicken broth and bring to the boil. Reduce to a simmer and cook, stirring occasionally, for 25–30 minutes, or until the buckwheat is tender and has turned into a creamy porridge consistency. Add the yeast, salt and pepper and stir to combine.

Step 5

Transfer half of the buckwheat mixture to a food processor and blend until smooth. Return it to the saucepan and stir through the remaining buckwheat mixture. Pour the mix into the prepared tin and spread out to form a smooth, even surface. Cover with plastic wrap and refrigerate for 20 minutes, or until firmly set. Turn it out onto a clean chopping board, then cut into 12 even-sized pieces.

Step 6

Put the arrowroot, egg wash and quinoa flakes into separate bowls in preparation for crumbing the buckwheat. Coat each piece with some arrowroot, shaking off any excess, then dip into the egg wash. Lastly, coat with quinoa flakes and press firmly to secure.

Step 7

Pour coconut oil into a medium frying pan to a depth of 2 cm (¾ in). Place over a medium heat and heat until a quinoa flake dropped in floats straight to the surface. Fry the buckwheat cakes for 2–3 minutes on each side until golden brown. Transfer to paper towel to drain, then cover to keep warm.

Step 8

To make the sardines, heat a large frying pan over a medium–high heat. Drizzle the sardines with oil and season with salt and pepper. Grill for 2 minutes on each side, or until golden brown and just cooked through. Transfer to a plate and cover to keep warm.

Step 9

Reduce the temperature to a low–medium heat. Wipe the pan using paper towel. Melt the ghee and add the silverbeet. Cook until just wilted. Pour in the lemon juice and toss to coat. Season with salt and pepper.

Step 10

Serve the sardines with a fried buckwheat cake, some sautéed silverbeet and topped with harissa sauce.

Step 11

CARLA’S TIP If you don’t have time to make fried buckwheat cakes, put the sardines and sauce on some Low-FODMAP Charcoal Flatbread – think sardines on toast.

Step 12

LOW-FODMAP OPTION To make this recipe low FODMAP, omit the garlic.