Sardines with sweet & sour tomatoes
Ingredients (serves 1)
  • 150 g tomatoes (3-4 small pieces)
  • 50 g courgette
  • 2-3 sardine fillets (or horse mackerel, mackerel, ancho-vy …)
  • 1 tbsp ground almond
  • 1 tbsp vinegar
  • 1 tsp sugar
  • Low-fat cream cheese (lactose-free in case of intoler-ance)
  • Lemon and orange zest*
  • Pepper
  • 1. Cut the tomatoes into big slices and the courgette into small squares.
  • 2. Put the ground almond at the base of a deep container suitable for microwaving.
  • 3. Put the courgette and the tomato on top.
  • 4. Season with vinegar, sugar, and the grated zest of an orange (optional). Cook in the microwave, covered with a dish of the same diameter for two minutes and thirty seconds at 800W.
  • 5. Season the sardine fillet with pepper and place on top of the vegetables. Cook again for two more minutes at the same power setting.
  • 6. Remove from the microwave and let it sit for a minute covered.
  • 7. Mix a teaspoon of cream cheese with the grated lemon zest (optional), add to the fish, and serve.
  • *Wash the lemon zest properly before grating.