Ingredients

Method

• 250 g white beans, soaked overnight and drained
• 2 cups good-quality chicken stock
• 6 cloves garlic
• 2 sprigs rosemary
• 2 T olive oil
• 8 plump sardines
• Sea salt and freshly ground black pepper
For the bean dressing
• 1/2 cup red-wine vinegar
• 1/3 cup extra virgin olive oil
• 1 fresh chilli, chopped
• A squeeze of lemon juice
• 8 salad onions

Method

Ingredients

Place a saucepan over a medium to high heat.  Add the drained white beans, along with the stock, half the garlic and the rosemary.  Simmer for 15 minutes, or until the beans are tender but not disintegrating.

Drain, then transfer to a bowl, along with the dressing ingredients and set aside to allow the flavours to infuse.  Meanwhile, place a pan over a high heat.

Add the olive oil and, when hot, add teh sardines, a few at a time, frying until the flesh of the fish is firm but moist and the skin crisp.

Once yu have finished frying the fish, crush the remaining garlic and add to the hot pan.  Fry until just golden and fragrant, tehn toss through the beans, season to taste and serve with sardines.

Per serving:  2734.7 kJ, 52.2 g protein, 30.9 g fat, 33.3 g carbs