Pan-fried sardines with bulgur wheat pesto
Vegetable stock cube(s)
½ cube(s), 200ml stock
Bulgur wheat, dry
60 g, quartered
¼ individual, roughly chopped
Sardines, whole, raw
½ tablespoons, grated
- Bring the stock to a boil in a medium pan then add the bulgur wheat and cook for 15-20 minutes until tender and all the liquid has been absorbed. Fluff up the grains with a fork, then stir through the tomatoes and cucumber. Season to taste.
- Meanwhile, make the pesto. Put the lemon zest, herbs, garlic, pine nuts and Parmesan into a mini food processor and blitz to a paste. With the motor running, add 1 tablespoon cold water and the lemon juice until well combined, then season to taste and set aside.
- Heat the oil in a small nonstick frying pan over a medium-high heat. Season the sardines then fry, skin-side down, for 1 minute. Turn and cook for a further 1 minute, then remove from the pan.
- Serve the sardines with the bulgur wheat and pesto.