RECIPE: South indian sardine stir-fry

17 Jul 2020, 10:08AM

Whilst salmon is a popular go-to source of omega-3 fatty acids, these good fats come in more than one form of fish! For something different, why not give herring, mackerel or sardines a try? Whilst salmon is often farm-raised, these smaller “forage fish” are often caught wild, making them a more sustainable option. The addition of turmeric gives this meal an anti-inflammatory boost and you can add more veggies to the stir-fry base to bulk up your bounty of benefits.


  • 1 tin sardines in water
  • ¼ tsp turmeric
  • ¼ tsp cumin
  • ¼ tsp cayenne pepper, or to taste
  • ¼ tsp paprika, sweet or smoked depending on taste
  • ¼ tsp yellow mustard seeds
  • ¼ tsp Himalayan salt
  • ½ cup onion, finely chopped
  • 1 clove garlic, minced
  • 3 tsp coconut oil
  • 6 curry leaves
  • 2 tbsp desiccated coconut
  • Cracked pepper, to taste


  1. Drain the water from the tinned sardines.
  2. Marinate the sardines with salt, cayenne pepper, paprika, turmeric and cumin whilst you prepare the other ingredients.
  3. Heat coconut oil in a pan and add the yellow mustard seeds, sautéing until they begin to pop.
  4. Add the curry leaves and sauté for 30 seconds.
  5. Add the garlic and sauté for another 30 seconds.
  6. Add the chopped onion and sauté until light brown in colour.
  7. Add the marinated sardines. Since they’re already cooked, simply sauté for a few minutes to warm and mix everything together well.
  8. Garnish with cracked pepper and grated coconut.
  9. Serve over quinoa or brown rice with a side of greens.