Get Nourished recipe: Sardines with a zesty salad

On this week’s Get Nourished, try out Zoe Bingley-Pullin’s sardines with smoked chilli salad for quick lunch prep and a taste of the zesty seaside flavours.

Preparing a healthy and sophisticated lunch every day can be a challenge, especially for those constantly on the go and time-poor.

If this is something you relate to, then Zoe’s easy sardines with smoked chilli salad will be a dream come true.

Keep it simple by seasoning the sardines with the basics, using salt and ground pepper. Less polarising than salty anchovies but definitely more exciting than tinned tuna, sardines are perfect to give you that omega-3 fatty acid boost.

Plus, you can keep them in the fridge for about three days if you’re running thin with time on your weekly lunch preparations.

Packed with delicious fennel, spanish onion and celery, this light and crunchy salad is the ideal complement to the meaty texture of the sardines.

Wrap it all up with a squeeze of lemon on the fish and the optional smoked chillies for those who prefer a hint of heat.

Inspired by the sea, try this holiday on a plate by Zoe Bingley-Pullin, as seen on Get Nourished on The House of Wellness TV show.

Zoe Bingley-Pullin’s sardines with fennel, Spanish onion, celery and smoked chilli salad recipe


For the sardines 

12 sardines, cleaned, scaled and washed

1 lemon, juiced

4 tbsp extra virgin olive oil

Sea salt and ground pepper, add to taste

For the salad 

2 bulbs of fennel, outer leaves removed, washed, finely cut

1 small Spanish onion, cut in half and finely chopped

3 stalks of celery (use the inner stalks as they are sweeter), washed and finely chopped

1-2 tsp smoked chilli, roughly chopped

1/2 bunch of flat-leaf parsley, finely chopped

Sea salt and ground pepper, add to taste


Step 1. 

Season the sardines with salt and pepper. Heat olive oil in a fry-pan set over medium heat. Fry sardines for five minutes on each side.

Step 2. 

For the salad, grill one to two chillies on a griddle pan for a couple of minutes on each side until charred.

Step 3. 

Combine chillies and the remaining salad ingredients in a mixing bowl.

Step 4. 

Serve the sardines on a bed of the fennel salad with a lemon wedge on the side.