updated 11/25; photo 2021
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| 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. At just over a pound per tin (2025) they're the perfect size for this recipe, producing enough good-sized biscuits for two or 3. They're perfect for a student budget or small household.
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 relatively free of damaging levels of mercury & other sea toxins
- sustainably fished
The ideal way to eat sardines is fresh from the sea and grilled in the open air on a Mediterranean beach.
Most of us, however, have to rely on tinned sardines, often working in a small kitchen. Supermarket own-brand are pretty good whether in tomato sauce or in olive oil. Higher end sardines in artisanal glass jars or tins usually contain small well-formed sardines with extra-virgin olive oil.
Most of us, however, have to rely on tinned sardines, often working in a small kitchen. Supermarket own-brand are pretty good whether in tomato sauce or in olive oil. Higher end sardines in artisanal glass jars or tins usually contain small well-formed sardines with 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 a tasty main course salad.
This 67 recipe is a little different. The fish are mashed with mustard and rolled into rich higher-fibre scone dough, baking up with crispy outsides and wonderfully soft savoury insides. Pretty and scrumptious (see photo), they are great as an afternoon snack or providing a hit of protein alongside vegetable soups.
Cost: £2'ish (Nov 2025)
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 dairy or plant butter, cubed (if using plant butter, add an extra teaspoon fat)
Cost: £2'ish (Nov 2025)
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 dairy or plant butter, cubed (if using plant butter, add an extra teaspoon fat)
1 egg, beaten
3 1/2 tbsp very cold dairy or plant milk (67 prefers almond) (if using spelt flour, reduce milk by a generous tbsp)
Method:
- Remove bones & liver from sardines; check the tomato sauce, some brands are watery - if that's yours, pour the sauce through a tea strainer to make it thicker
- Mash gently with a fork until the texture is slightly coarse; mix in yoghurt-mayo or mayo, Dijon, pepper & salt; set aside
- In a separate bowl, mix dry ingred; rub or process in fat until the mix is the size of peas; make a well in the middle
- Preheat oven to 200C/180c fan/400f
- Mix milk, egg and lemon zest, if using; pour into flour
- The mix will form big clumps; bring together with a fork as best you can; dump the contents out onto a lightly floured board
- With floured hands, bring the clumps together, gently flatten, loosely fold the left side onto the middle and the right side on top of the middle (forming a 3 layered rectangle.). Make a quarter turn, repeat twice.
- Pat dough until it's 1/2inch/1.5 cm thick and forms a rectangle roughly twice as long as it is wide
- With the long edge toward you, spread sardine mix evenly to edges, leaving a half inch clear all round
- Either roll up tightly; slice and place on an ungreased tray
- 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 (as in photo above); place on a greaseproof tray
- Bake in the centre of oven 12 mins or until golden brown
- Leftovers can be reheated in a moderate oven 5-10mins.
Tips:
- option for free of common-wheat: replace with spelt flour
- *67 favours M&S Portuguese sardines in tomato sauce (£1.20 Nov 2025 ); prices are similar at all supermarkets
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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. 
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