Sardines with fennel two ways, white bean, radish & chickpea pancakes

Name: Sardines with fennel two ways, white bean, radish & chickpea pancakes
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2
Ingredients: 1 large or 2 small heads fennel; 1 tsp extra virgin olive oil; 1 lemon, juice; 400 g can cannellini beans, drained; 150 g pack French breakfast radishes, halved; 135 g can Parmentier Sardines in Extra Virgin Olive Oil; 1 tsp Dijon mustard

Canned sardines have long been a store-cupboard staple for Mary Gwynn, whose favourite quick lunch is a sardine toastie with sliced tomatoes and a serving of sauerkraut on the side (now with ZOE Daily30+ sprinkled over the melted cheese). Here, the oil is used for the dressing, but the salad works just as well on its own or with grilled meat.

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HealthyHigh fibre2 of your 5 a day

Serves2
CourseMain meal
Prepare15 mins
Cook10 mins
Total time25 mins

Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.

1 large or 2 small heads fennel
1 tsp extra virgin olive oil
1 lemon, juice
400g can cannellini beans, drained
½ x 150g pack French breakfast radishes, halved
135g can Parmentier Sardines in Extra Virgin Olive Oil
1 tsp Dijon mustard

For the pancakes

75g Cooks' Ingredients Gram Flour
25g Duchy Organic Jumbo Rolled Oats
1 tsp extra virgin olive oil, plus extra for frying
2 x 15ml tbsp ZOE Daily30+
½ x 20g pack dill, chopped

Cut the fennel in half, lengthways, reserving the fronds, and cut one half into 4 thick wedges. Toss with 1 tsp olive oil and 1 tsp lemon juice. Heat a griddle or frying pan and add the fennel wedges. Season and cook over a high heat for about 5 minutes, turning until charred and golden. Cut into bitesized pieces.
Shave the rest of the fennel into the thinnest possible slices with a mandolin or a sharp knife. Place in a bowl with half the remaining lemon juice and some seasoning, then toss together to coat. Add the drained beans and radishes to the shaved fennel. Stir in the charred fennel.
Drain the sardines into a bowl, keeping the oil. Whisk the sardine oil, with the remaining lemon juice and mustard and pour over the vegetables. Toss together to coat in the dressing.
To make the pancakes, place the gram flour in a bowl with the oats and seasoning and whisk in 100-125ml cold water and the oil to give a thick batter. Stir in the ZOE Daily30+ and dill. Heat a nonstick frying pan (without any oil) and drop 4 large spoonfuls of mixture onto it leaving room to spread. Cook over a medium heat for about 2 minutes or until bubbles rise and pop on their surface, then carefully flip and cook the other side for 1-2 minutes, reducing the heat if needed. Serve with the salad and sardines.

Cook’s tip

This is a versatile dish. Serve it with the sardines flaked into the salad or with griddled fresh sardines. The salad also goes well with mackerel or other oily fish. The batter will keep in the fridge for a day or two, but you may need to add a splash of water to loosen it.

Typical values per serving when made using specific products in recipe