Name: Tinned sardines, edamame & radish salad
Yield: 2
Ingredients: extra virgin olive oil spray; 1 cup (150g) shelled frozen edamame (soybeans), thawed; 1/2 small avocado (100g); 2 teaspoons lemon juice; 2 x 106g cans salt-reduced sardines, drained; 2 slices pumpernickel bread (100g); 50g snow pea sprouts, trimmed; 4 red radishes (280g), sliced thinly; 1 teaspoon extra virgin olive oil; 1½ teaspoons white balsamic vinegar; 3 teaspoons pepitas (pumpkin seed kernels), toasted; lemon wedges, to serve

Tinned sardines are having a moment and there’s more to do with them than smash them on toast for a quick breakfast. Tinned sardines are a good source of protein, and contain vitamin D, vitamin B12 and omega-3 fatty acids. This tinned sardines recipe is from our cookbook Diabetes for Beginners and recommends salt-reduced sardines.

Ingredients

extra virgin olive oil spray

1 cup (150g) shelled frozen edamame (soybeans), thawed

1/2 small avocado (100g)

2 teaspoons lemon juice

2 x 106g cans salt-reduced sardines, drained

2 slices pumpernickel bread (100g)

50g snow pea sprouts, trimmed

4 red radishes (280g), sliced thinly

1 teaspoon extra virgin olive oil

1½ teaspoons white balsamic vinegar

3 teaspoons pepitas (pumpkin seed kernels), toasted

lemon wedges, to serve

Method

Heat a non-stick frying pan over medium heat. Spray lightly with oil. Add edamame; stir for 2 minutes to heat through. Transfer to a bowl with avocado and lemon juice; mash roughly with a fork. Season with freshly ground black pepper.

Place sardines in another bowl, season with pepper; flake with a fork.

Preheat grill. Place bread under grill and toast on both sides.

Arrange avocado mash, flaked sardines, sprouts and radishes, in bowls. Whisk the oil and vinegar in a small bowl and season with pepper; drizzle over the salad and top with pepitas. Serve with toasted pumpernickel and lemon wedges.