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The Essential Diabetes Cookbook
by Antony Thompson

This dish could have been invented anywhere—it's got a touch of Portugal, a sprinkling of the Middle East, and even a touch of the UK—but I ate it in a restaurant in Sydney, so I must give them the credit. Australian chefs are creative geniuses!
Serves 4


    • 3 slices multigram bread, crusts removed, shredded
    • 3 garlic cloves
    • 3 scallions, coarsely chopped
    • 1 hot fresh red chile, seeded
    • 1 teaspoon fresh thyme leaves
    • 2 tablespoons fresh curly parsley leaves
    • 2 tablespoons extra virgin olive oil
    • grated zest of 1 lemon
    • salt and freshly ground black pepper
    • 1/4 cup walnut halves, toasted
    • 12 large fresh sardines, cleaned and gutted
    • spray olive oil
    • lemon wedges and salad, to serve


1. Place the bread in a food processor along with the garlic, scallions, chile, thyme, parsley, olive oil, and lemon zest. Process until crumb-like and green. Then, add the walnuts and pulse just enough to break up the walnuts—you need to retain texture. Season to taste with salt and pepper, then transfer the mixture to a dry frying pan and cook the crumbs over low to medium heat, shaking the pan regularly, until golden. This requires careful attention.

2. Meanwhile, heat a ridged grill pan over high heat. Season the sardines with black pepper and spray lightly with olive oil. Cook for 2 to 3 minutes on each side depending on their size. Scatter the crumbs over the sardines and serve with lemon wedges and salad.

    TIP: This is wonderful when the sardines are cooked on a charcoal grill, adding a lovely smokiness. It's also great served with a tomato and onion salad and some bread to mop up all the juices.

Amount per portion: Energy 478 cals, Protein 38.7g, Fat 28.7g, Saturated fat 4.7g, Carbohydrate 17.2g, Total sugars 1.6g, Fiber 2.5g, Salt 1.48g, Sodium 581mg


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