- 2 x 120g cans Lucky Star Smoked Sardines
- 1 onion, thinly sliced
- 2 garlic cloves, thinly sliced
- 5ml (1 tsp) paprika
- 250ml (1 cup) fat-free smooth cottage cheese
- 10ml (2 tsp) lemon juice
- Milled black pepper
- 6 whole-wheat or low-GI rolls, halved
- Rocket leaves
- 2 tomatoes, sliced
- ½ red onion, cut into rings
- Drain the sardines and keep the canned juices. Remove the sardines from the tin and gently halve them.
- Add a dash of the sardine can juices to a non-stick pan and lightly fry the onion and garlic until soft. Add the paprika and sizzle for 10 seconds. Add the sardines and gently toss with the onion.
- Mix together the cottage cheese, lemon juice and 15ml (1 Tbsp) of the sardine can juices. Season with black pepper.
- Spoon some cottage cheese mixture onto the base of each roll, top with rocket leaves, a slice of tomato and red onion rings and pile the sardine and onion mixture on top. Top with a little more cottage cheese and secure the top half of the roll in place. Serve warm.
Don’t throw away any bones in Lucky Star canned fish! They are full of calcium, which is essential for strong, healthy bones, teeth and hair. The bones are so soft that even a toddler can eat them.
Sardines are high in omega-3 fatty acids, which significantly benefit arthritis and cancer sufferers. They are important for lowering triglyceride levels (fats in the blood which can contribute to coronary heart disease) and for reducing the tendency of blood to clot and therefore are important for reducing cardiovascular disease.
Future moms and pregnant women: The omega-3 found in sardines and pilchards helps the flow of nutrients to the foetus while also preventing premature labour.