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  • Nikki

fresh Herby Grilled Sardines

When I was about 14/15 one of the bonding rituals with my 2 best friends was a goss over a meal of fried yams and sardines. It was such a simple yet satisfying meal using canned sardines and fresh pepper made from tomatoes, onions and scotch bonnets. As our culinary skills developed so did the meal, my cousin and I starting to cook a variety of fresh fish whilst our other friend appointed herself as our official taster lol. We loved fresh sea bream and tilapia sometimes pushing the boat out to fresh prawns - when we had the money for them.

The inspiration for this recipe comes from those simpler times making everlasting memories.

This simple fish recipe is a perfect healthy fish option with a spinach salad

Featured pepper pot: The Cooler


8-10 Fresh Sardines

Fresh Parsley

1/2 Lemon or 3 tbpn lemon juice

1 White Onion

2 tbspn Fish Sauce

1 tbspn THE COOLER

3 Garlic cloves

1 Vegetable stock cube

1 tbspn Olive Oil

  1. Wash and prep your sardines ensuring the inside is clean. Most times the fishmongers can prep this for you.

  2. In a food processor blender add a handful of fresh parsley, half a squeezed lemon, 1 chopped white onion, fish sauce and garlic cloves. Next add a vegetable cube; I like to use knorr vegetable cubes but all purpose seasoning will also work.

  3. Add 1 tablespoon of THE COOLER to the blend.

  4. Blend the contents of the processor till it is a fine sauce. Add the olive oil whilst blending. You can add a little bit of water to help the marinade became a smooth paste.

  5. Place your fish in a cooking tray or pyrex dish and pour the marinade over ensuring the fish is well doused in sauce getting it into the inside of the fish too.

  6. Grill the fish on medium to high heat allowing the fish to brown for 20 minutes.

  7. Serve with salad topped with The Cooler.

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