The most natural way of eating fish is to eat varieties that are in season and therefore plentiful. This helps to reduce the impact we have on the fish population. Sardines are particularly abundant in September so it’s a great time of year to make the most of this healthy, flavoursome fish.

Sardines are an oily fish that are packed with protein and are rich in omega-3 so they’re good for your heart. They’re also a rich source of bone-building vitamin D.

This simple recipe is easy to make and is ideal as a starter or to serve at a party:

Sardines on bruschetta with crème fraice

Sardines on bruschetta with crème fraiche

Ingredients:

  • 4 fresh sardines, cleaned and filleted
  • 4 thick slices Italian bread
  • 2 tablespoons olive oil
  • 1 clove garlic
  • Salt and fresh ground black pepper
  • 1 lemon
  • 1 teaspoon chopped Italian flat-leaf parsley
  • Crème fraiche
  • Fresh tomatoes

Method:

1. Lightly oil the bread slices with olive oil and place them on a baking sheet. Place under the grill and toast until golden brown and crisp.

2. While the toast is still warm, rub 1 side of each slice with the fresh garlic. Place 2 sardine fillets, silver skin side facing up, on each toast and put back on the baking sheet. Season with salt and pepper.

3. Grill for 4 to 6 minutes. Remove the tray from the oven and garnish with a squeeze of lemon juice, chopped tomatoes, chopped parsley and a spoonful of crème fraiche. Serve immediately.