FRUGAL SAVOURY SARDINE WHEELS, No sugar, low preservative, LIght wholemeal, opt for free of common wheat

Sardine pinwheels: rich, zesty twist on sardines on toast...

updated 7/24; photo 2021

Unusual riff on Sardines onToast
'Very nice flavoursome biscuits. Would eat these anytime.' 20+ designer

Sardines have to be one of the most nutritious tastiest foods ever - and they're exceptionally budget friendly.  A min 70 pence (2024) will buy a portion for one.  They're perfect for a student budget.

A serving of sardines contains:

• 23 gms of protein
• loads of heart-friendly omega-3 fatty acids
• good levels of important-for-health calcium, iron & potassium

And is...

• low in salt
• near the bottom of the ocean food chain and free of damaging levels of mercury & other sea toxins
• sustainably fished 

They're also recommended for kids and pregnant women.  

The ideal way to eat sardines is fresh from the sea and grilled in the open air alongside the Mediterranean Sea. 

Most of us, however, have to rely on tinned. Supermarket own-brand are pretty good whether in tomato sauce for the frugal, in olive oil, or in artisanal glass jars or tins containing small fish and extra-virgin olive oil.

Whatever your choice, sardines make great instant meals: squashed on toast  with a bit of melted or creamy cheese, alongside a side salad or in an unusally tasty salad.  

This 67 recipe is different.  The fish are mashed with mustard and rolled into rich higher-fibre scone dough.  Pretty and scrumptious, they are great as an afternoon snack or providing a hit of protein alongside vegetable soups.   


Cost: £1.75'ish (May 2024) 
Makes: 8-10; recipe multiplies easily

Ingred:

    1x 120gm sardines in tomato sauce*
    1/2-1 tbsp yoghurt-mayo or mayo
    1 tsp Dijon or wholegrain mustard
    pepper & salt
    lemon zest (opt)

    4oz/115gm plain wheat or spelt flour
    2oz/55gm wholemeal flour
    1 tsp baking powder
    1/4 tsp salt

    2 1/2oz/71 gms cold butter, cubed
    
    1 egg, beaten
    3 1/2 tbsp very cold milk (if using spelt flour, reduce amount of milk by a generous tbsp)

Method:

1. Remove bones & liver from sardines; check the   tomato sauce, some brands are watery - if that's yours, pour it through a tea strainer to make it thicker
2. Mash with a fork until the texture is slightly coarse; mix in  yoghurt-mayo or mayo, Dijon, pepper & salt; set aside 
3. In a separate bowl, mix dry ingred; rub or process in butter until the size of peas; make a well in the middle
4. Preheat oven to 200C/180c fan/400f
5. Add milk to egg and lemon zest, if using; add to flour
6. The mix will form big clumps; bring together with a fork as best you can; dump the contents out onto a lightly floured board
7. With floured hands, bring the clumps together, loosely folding the left side onto the middle and the right onto the middle three times until dough forms a rough rectangle
8. Roll or pat until it's 1/2inch/1.5 cm thick
9. With the long edge toward you, spread sardine mix evenly to edges, leaving the bottom a half inch clear  
10. Either roll up tightly; slice and place on an ungreased tray
11. OR mentally divide rectangle into thirds,  fold one side over the centre and the other side on top; press one side lower than the other and slice; place on a greaseproof tray
12. Bake in the centre of oven 12 mins or until golden brown
13. Leftovers can be reheated in a moderate oven for 5-10mins.

Tips:

• option for free of common-wheat: replace with spelt flour
• *67 favours M&S Portuguese sardines in tomato sauce (70p July 2024);  prices are similar at all supermarkets (Sardines in oil have gone up to 80p at M&S)

Some nutritional info from http://summertomato.com

More frugal recipes on NavBar/RecipesI

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.