BEETS & SARDINES

HORSERADISH, YOGHURT & RYE BREAD Sardines are packed with omega-3 fatty acids, which help keep our cholesterol levels healthy and our hearts happy. They’re also a great vitamin D and calcium source for healthy bones

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Trim off and reserve any nice beetroot leaves, then scrub the beets clean. Cook in a pan of boiling water for around 35 minutes, or until tender, depending on their size, steaming any reserved leaves in a colander over the pan for the last couple of minutes (you could use vac-packed beets here instead, for convenience, in which case skip straight to the blending stage). Drain the beets, reserving a little cooking water, then put half of them (preferably purple ones) into a blender with the vinegar and horseradish. Blitz until super-smooth, loosening with a splash of cooking water, if needed, then taste and season to perfection. Divide the yoghurt between two plates, spread it out, and marble the blitzed beetroot through it – get creative!

Step 2

Place a dry non-stick frying pan on a medium heat and add the sardine fillets, skin side down. Cook on the skin side only for around 4 minutes, to ensure you get mega crispy skin and soft juicy flesh – don’t move them!

Step 3

Meanwhile, quarter the remaining beets and toss in 1 teaspoon of oil and a squeeze of lemon juice with any steamed leaves. Divide between your plates, followed by the crispy sardines. Pick the dill leaves and sprinkle over, then serve with rye bread and a wedge of lemon on the side for squeezing over. I like it both ways, but toasted rye bread gives you an even nicer, nuttier flavour.