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July 2020 | REDONLINE.CO.UKchilli & garlic tuna stir-fry
This tasty recipe isn’t just quick
and easy – sardines are also
rich in omega-3 fatty acids.
The strong flavour of the fish
is perfectly balanced by the
mustard and lemon juice. Serve
on toast, or with wholegrain
crackers or carrot sticks.SERVES 2
PREPARATION TIME
15 min u t e s
COOKING TIME
0 minutesO 2 tins good-quality
sardines in olive oil
O 1tbsp butter
O 1tbsp Dijon mustard
O Juice of half a lemon
(or more to taste)
O 1tbsp gherkins or capers,
finely chopped (optional)
O Salt and freshly ground
black pepperTO SERVE
O Finely chopped chives or
spring onions
O 2 slices wholemeal bread,
toasted1 Mash the sardines, including
the nutritious bones, in a bowl,
using the back of a fork.
2 Add the butter, mustard
and lemon juice and continue
to mash until they’re all well
combined. Add the gherkins
or capers, if using.
3 Season well with salt and
pepper, taste, and add some
extra lemon juice if you like.
4 If you prefer a smoother
consistency, combine the
ingredients (as prepped
above) in a food processor
and pulse to a fine texture.
5 To serve, garnish with the
chives or spring onions and
spread over the toast.french sardine pÂtÉ
For further information about the
John West range of products, plus more
delicious recipes and ideas for cooking
with fish, visit shipshape.john-west.co.ukTuna doesn’t have to be messy.
Look for John West No-Drain
Tuna or convenient Infusions
pots with herbs and spices.SERVES 2
PREPARATION TIME
15 min u t e s
COOKING TIME
About 15 minutesO 1tbsp runny honey
O 2tbsp reduced-salt soy sauce
O 1tbsp sunflower oil
O 1tsp sesame oil (optional)
O 2 garlic cloves, thinly sliced
O 2cm piece of fresh ginger,
cut into matchsticks
O ½ red chilli, finely chopped
O 5 spring onions, shredded
O 5 asparagus spears, sliced
O 1 red pepper, cut into strips
O 1 bok choy, cut into quarters
O 10 pieces of mangetout,
sliced in half
O 125g dried egg noodles,
cooked, refreshed and drained
O 1-2 x 80g pots John West
Infusions Tuna in Chilli & Garlic
O 1tbsp chopped fresh
coriander, plus extra to serveTO SERVE
O 1 tsp sesame seeds, lightly
toasted
O Lime wedges (optional)1 In a bowl, mix the honey and
soy sauce. Put to one side.
2 Place a wok or large frying
pan over high heat, add the
sunflower oil and sesame oil,
if using, and leave until hot.
3 Add the garlic, ginger and
chilli and fry for 20-30sec. Add
the spring onions, asparagus,
red pepper, bok choy and
mangetout, and continue
cooking for another min, until
the vegetables soften slightly.
4 Pour in the soy sauce
and honey mixture and the
noodles, continue cooking for
a further min, then add the
chilli and garlic-infused tuna
and the fresh coriander.
Cook for 20sec and give
everything a good mix.
5 Scatter over the sesame
seeds and serve with a little
extra coriander and lime
wedges on the side for
added sharpness, if you like.Ed
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RED PROMOTION FOR JOHN WEST