Sardines, Sweet Potato & Coleslaw

Sardines offer cardiovascular protection by being high in anti-inflammatory Omega 3. Consuming sardines can lower your risk of heart disease by reducing triglycerides in the blood. Using sweet potato instead of your usual fried chips and a healthy side of homemade coleslaw without the mayonnaise makes this a healthier version for “fish Friday”

Recipe by Melanie Gaylara
Serves - 2
Prep. Time - 10
Cooking Time - 30


  • 2 fresh filleted sardines, skin on
  • 1 large sweet potato, cut into wedges
  • ¼ red cabbage, finely sliced
  • ¼ red onion, finely sliced
  • ½ red pepper, finely chopped
  • 1 tbsp fresh dill, finely chopped
  • 1 tbsp runny honey
  • 1 tbsp Dijon mustard
  • extra virgin olive oil
  • Himalayan or sea salt
  • pepper
  • lemon wedges


  • Place sweet potato wedges on a tray lined with parchment paper. Drizzle with olive oil and season. Bake in an oven at 180C for around 30 minutes or until cooked through and slightly brown on the edges.
  • Place cabbage, onion, red pepper and dill in a bowl. Season with salt and pepper. In a separate bowl mix the Dijon mustard, honey, and 1 tbsp olive till combined. Pour dressing over coleslaw and mix to combine.
  • Heat a frying pan on high with a glug of olive oil. Once the pan is hot place sardine fillets in, skin down. Cook for roughly 2 minutes then turn over. As soon as it’s cooked through take it off the heat. 
  • Place potato wedges, coleslaw, and fish on the plate. Season with salt and pepper. Garnish with lemon wedge and micro herbs. 

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